Concentration Curl
The Concentration Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis and stabilizer support from the Erector Spinae, External Obliques, Levator Scapulae, Rectus Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
Seated single-arm dumbbell curl with elbow on inner thigh providing strict isolation.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly. Execution: Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm. Comments: The long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract.
Alternative Exercises
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