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
Sit on a bench with your feet flat on the floor, wider than shoulder-width apart.
- 2
Lean forward and rest your working elbow on the inside of your thigh, holding a dumbbell with your palm facing up.
- 3
Keep your upper arm stationary and curl the dumbbell upwards towards your shoulder, squeezing your bicep.
- 4
Slowly lower the dumbbell back down to the starting position, fully extending your arm.
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.
