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 wide apart, holding a dumbbell in one hand with an underhand grip.
- 2
Lean forward and brace the back of your upper arm against your inner thigh.
- 3
Curl the dumbbell upwards towards your shoulder, keeping your upper arm still against your thigh.
- 4
Slowly lower the dumbbell back to the starting position with control.
- 5
Complete all repetitions on one side, then switch to the other 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.
