Description

The concentration curl on the weight bench is an arm exercise that focuses on the biceps. This variation can be performed without equipment.

Exercise

Concentration Curls

With leg

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Sit on a chair and place your left hand on the back of the knee of your right leg. Position your left leg on an elevation (box).
2

Press your left elbow/triceps against the inside of your left thigh. This is your starting position.
3

Now bend the arm forcefully until the maximum contraction in the biceps is reached. Use your right leg to exert resistance on the biceps. Exhale and tense the biceps hard.
4

Release the bend in your elbow slowly and in a controlled manner until you are back in the starting position. Use your leg as eccentric resistance here too. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.

Tip

It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the thigh during the movement. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury.