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Seated Dumbbell Concentration Curls

How To Do Seated Dumbbell Concentration Curls Exercise Demonstration Video and Guide

Seated Dumbbell Concentration Curls are a great isolation exercise for the biceps.

To get started:

  1. While sitting on a bench, spread your knees wider than shoulder width with your feet firmly planted into the floor.
  2. Place one hand on your thigh for support, while holding a dumbbell with a neutral, palm facing in grip with the other hand.
  3. Slightly bend forward, and place your triceps against your inner thigh, and allow the arm with the dumbbell to hang straight down to the floor.
  4. Contract and squeeze your bicep by curling the dumbbell towards your shoulder while keeping your triceps placed against your thigh at all times.
  5. Under control, slowly lower the weight by straightening your arm, then repeat.
  6. Switch arms after you hit your desired reps, and repeat.

Advanced Variation

Beginner Variation

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