Dumbbell Single Arm Concentration Curl

Dumbbell Single Arm Concentration Curl Basics

Primary muscles worked: Bicep

Synergist Muscles: Forearm

Mechanics: Isolation

Equipment: Dumbbell and a place to sit

How To Perform The Dumbbell Single Arm Concentration Curl

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

Dumbbell Single Arm Concentration Curl Tips

• Keeping your elbow tight to your thigh will reduce the likelihood of shoulder activation during the lift. This will force the bicep to work by itself which is the purpose of the exercise.

Dumbbell Single Arm Concentration Curl and Sports 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.