One-arm Concentration Curl
Muscle Groups: Biceps
One-arm Concentration Curl focuses on Biceps, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Concentration Curl with proper form and technique.
- 1
Grab a dumbbell with one hand. Sit on the edge of a bench and place your feet wider than shoulder-width. Place the back of your arm with the dumbbell on the inside of your thigh and place the opposite hand on top of the opposite knee for support.
- 2
Slowly curl the dumbbell upward as far as possible. Pause at the top and slowly lower it back to the starting position.
Tips for Success
These tips will help you perform One-arm Concentration Curl safely and effectively while maintaining proper form.
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Perform the movement with a controlled pace, not allowing momentum to contribute.
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Perform the lowering portion of the lift until the arm is fully extended.
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Be sure to keep a flat back and lifted chest throughout the movement.
Secondary Muscles
While One-arm Concentration Curl primarily targets Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Concentration Curl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Concentration Curl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
