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