Setup and loading

Dumbbell in hand with your palm facing forward.

How to do the concentration curl step by step

Sit with your legs apart and rest the back of your upper arm against your thigh.
Let the dumbbell hang with your arm straight.
Curl the dumbbell toward your shoulder and lower slowly.

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Arm fixed against your thighSqueeze at the top

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Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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