Exercise description of the dumbbell single arm concentration curl.  Learn about the dumbbell single arm concentration curl with video and pictures.  Also learn how the dumbbell single arm concentration curl can improve your sports performance.

Primary muscles worked:  Bicep

Synergist Muscles:  Forearm

Mechanics:  Isolation

Equipment:  Dumbbell and a place to sit

How to perform the exercise:  The athlete should first grab a dumbbell in one hand and sit on the edge of a chair or bench. Once seated, the athlete may begin the dumbbell single arm concentration curl by taking the dumbbell arm and placing in against the leg on the same side. The position of this arm should be set up so that the elbow is located in between the top and bottom on the inside part of the thigh. The athlete may need to bend at the waist to reach this position. The arm should also be in full extension. Now, the athlete will curl the weight up in an arc like path, trying to bring the wrist toward the shoulder. Once the wrist is one to three inches away from the shoulder (depending on your arm structure), the athlete may return the weight to the starting position. After the desired number of reps are completed with one arm, the athlete should complete the same number on the opposite arm.

Spotting the exercise:  The spotter for the dumbbell single arm concentration curl should be kneeling in front of the athlete. If the athlete becomes unable to complete the desired number of reps, the spotter may apply upward force on the wrist to assist them with the rep.

Sport specific application:  The dumbbell single arm concentration curl is an exercise that is great at building up musclar size and strength in the bicep. The motion is very isolated and does not really have a sports specific application; however, its ability to strengthen the bicep will definetly assist athletes in keeping proper arm balance and assist with increasing overall arm stability.