Arms · Free weight
Concentration Curl
Start · elbow braced on the thigh, arm hanging straightThe movement
- 1Sit on a bench and rest your working elbow against the inside of your thigh.
- 2Curl the dumbbell up to your shoulder.
- 3Lower fully, then finish the set before switching arms.
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Start here
First time doing this
2 sets·10-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps