Biceps · Beginner

Concentration Curl

Biceps

Equipment: Dumbbell, Flat Bench

How to do it

• Sit on a bench, feet wide, dumbbell hanging between your legs
• Rest the back of your upper arm against your inner thigh
• Curl the dumbbell toward your shoulder, palm facing up
• Squeeze at the top with your arm still on your thigh
• Lower slowly until your arm is nearly straight

Common mistake

✕ ARM LIFTING OFF THE THIGH → ✓ PIN ARM TO INNER THIGH

Starting point: 3 sets × 10–12 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ocw.mit.edu.