Bent Over Concentration Curl

Bent Over Concentration Curl


The bent over concentration curl exercise can be done in two different ways:

1) With your elbow braced against your inner thigh for an off-season mass builder, or

2) With your upper arm hanging freely but stationary for a great peaking effect. Bracing your arm allows you to use leverage. Keep the dumbbell supinated (wrist up) throughout the movement, slowly bringing the weight up as you squeeze the biceps muscle hard at the top. Just as slowly, lower the dumbbell to full extension.

Make sure you can do at least 10 reps for the bent over concentration curl workout before you start assisting yourself with your free hand for the last couple of reps; then switch to your other arm.

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