Seated Concentration Curl

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Seated Concentration Curl is a mainstay in professional and garage gyms for decades that focuses on the king of beach muscles, the biceps. This exercise specifically targets the peak or the height of the biceps when it is contracted. To perform the Seated Concentration Curl start in a seated position, leaning forward with one hand holding a dumbbell. Rest your weight on your opposite forearm or hand by placing it on your knee. As you lean forward, drop the dumbbell side shoulder down about 15-20 degrees with respect to the floor. At the same time move your upper arm away from your torso so that your upper arm ends up being perpendicular to the floor. Most people will feel like they need to push their elbow one inch forward to maintain this position. Start the curl by squeezing your biceps and bringing the dumbbell up towards your shoulder. Twist your hand as your curl to bring your palm and pinky up towards the ceiling.

Common Mistakes

Do not tuck your elbow into your body towards your lap. Do not let your elb

Do not tuck your elbow into your body towards your lap. Do not let your elbow drop back so that your upper arm is no longer perpendicular to the floor.

Pro Tips

Supinate or bring your palm up hard when curling the weight. This will incr

Supinate or bring your palm up hard when curling the weight. This will increase the contraction of your biceps and especially the peak. When lowering the weight think that you are “pushing” the weight down instead of allowing it to fall back towards the floor.

Purpose

This may be the most popular exercise for increasing the height or the peak

This may be the most popular exercise for increasing the height or the peak of your biceps because it focuses on the long head which creates this visual impact.

Form

Watch your upper arm and maintain its position as perpendicular to the floo

Watch your upper arm and maintain its position as perpendicular to the floor throughout the entire movement.