Concentration Curls
- Primary musclesBiceps
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Concentration Curls".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSit on a flat bench with your feet planted wide and a dumbbell on the floor between your legs.
Hold the dumbbell in one hand and rest the back of that upper arm against your inner thigh. Put your free hand on your other knee.
Let your arm hang straight with the weight off the floor. This is your start position.
Exhale and curl the dumbbell up toward your shoulder, moving only your forearm.
Twist your wrist at the top so your little finger sits higher than your thumb, and squeeze your biceps for a second.
Inhale and lower the weight slowly. Repeat for the planned reps, then switch arms.
Keep your upper arm braced on your leg. If it drifts, the load is too heavy or you're swinging.
Slow lowering makes light weights feel much harder.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.