When finding great exercises for the biceps. The concentration curl is a great option. 

For this blog post, we are going to discuss the Concentration Curl exercise.

Be sure to warm up properly before performing any movement. Also, proper form is critical for staying injury free and performing the movement correctly. When first starting it’s important to perform the movement correctly before adding weight. 

How to Perform a Concentration Curls

The Concentration Curl involves an in-depth step by step approach in order to perform properly.  

So let’s get started!

What you will need: 

• A flat bench
• Dumbbells

How to perform the movement: 

1. Sit holding a dumbbell with the palm of your hand facing forward.
2. The elbow will be positioned against the inner part of the thigh.
3. Inhale and lift the forearm by bending the elbow.
4. Focus on squeezing the bicep at the top of the movement. 
5. Slowly lower the weight down to the starting position. Exhale on the way down. 

Congratulations you have now learned how to perform Concentration Curl!