Concentration Curl

The concentration curl allows near complete isolation of the Biceps Brachii muscle, as the humerus (upper arm bone) is fixed. It also does not allow any cheating by moving the trunk or shoulder joint.

Teaching points

• Sit on a bench or chair with the feet wide apart
  
  
• Lean forwards from the hips, keeping the back straight and place one elbow against the inside of the same thigh
  
  
• Start with the elbow straight and palm facing inwards
  
  
• Bend the elbow, raising the weight up until it is almost level with the shoulder
  
  
• Slowly return the hand back to the starting position

Muscles worked

• Biceps Brachii

Alternative exercises

• Bicep curl using a resistance band
  
  
• Bicep curl
  
  
• Hammer curl
  
  
• Bicep curl machine

Related injuries

• Inflammation of the long head of biceps