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Concentration Curls


This is an isolation exercise that works primarily the long head (lateral head) of the biceps brachii that is activated significantly more than the short head (medial head).

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  • Sit down on a flat bench with the dumbbell in front of you (Between your legs)

  • Your arm should be extended and the dumbbell should be above the floor.

  • This will be your starting position.

  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.

  • Only the forearms should move.

  • Continue the movement until your biceps are fully contracted.

  • Slowly begin to bring the dumbbells back to starting position as you breathe in. 

  • Repeat for the recommended amount of repetitions.

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