Where can I find a dumbbell that is 8.5?

You can lift it once with 8 and once with 9.

🥵🥵 My leg fat is flabby, so I'm moving my elbows.

It's exactly the same as me, haha.

Concentration Curl - How to Do, Proper Form, Tips & Alternatives

Doing the Concentration Curl right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerDumbbellFlat Bench

About

The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!

How to Concentration Curl

Starting Position

1. Sit on the bench and spread your legs.

2. Lean your upper body forward and rest your elbows on the inside of your thighs to stabilize.

3. Let the arm holding the dumbbell hang down completely relaxed.

Proper Form

1. Keep your elbow fixed on your thigh and lift the dumbbell up using your biceps.

2. Do not move your elbow or shoulder; just bend your arm.

3. At the top, strongly contract your biceps.

4. Slowly lower it back to the starting position while feeling the resistance.

5. Start the next repetition without fully extending your arm, keeping it slightly bent.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Muscles Concentration Curl Works

Muscles used

Bicepsfront of the upper arms
Brachialisdeep muscle under the biceps near the elbow
Brachioradialisouter forearm muscle running from the elbow toward the thumb side of the wrist
Rotator cuffsmall muscles that stabilize the shoulder joint

Main muscleSit down, brace your elbow against the inside of your thigh, and curl the dumbbell up. The main muscle driving this movement is your biceps. Your biceps contract to bend the elbow and lift the dumbbell.

Supporting musclesYour brachialis helps with elbow flexion, and your brachioradialis supports the forearm and grip.

How it should feelAs the dumbbell rises, the front of your upper arm should shorten and squeeze. Because the elbow is braced, the biceps contraction should feel very focused.

Signs you're offIf your elbow lifts off your thigh or your torso swings, the isolation is breaking down. If your wrist bends, your elbow and wrist may take extra stress.

Remember thisBrace your elbow against your inner thigh and curl slowly with your biceps.

Setting Up for Concentration Curl

Setup orderPrepare a Flat bench → Place one dumbbell next to the bench within reach.

Flat bench
Set it like thisUse a Flat bench and check that the bench does not wobble.
How to checkMake sure it does not slide or wobble when you sit on it.
One dumbbell
Set it like thisPrepare one dumbbell to be used on the floor next to the bench.
How to checkWhen seated, make sure you can reach the dumbbell handles without twisting your body too much.

Watch out forAvoid starting with a wobbly bench or is positioned in a way that requires you to twist your body significantly to grab the dumbbells.

Stance for Concentration Curl

Foot widthSit at the edge of the bench with your legs comfortably apart and both feet on the floor.

Where your weight goesKeep your hips on the bench and press both feet into the floor.

Upper body positionSit so the elbow of the working arm can rest against the inside of your thigh.

Why it mattersIf your sitting position is unstable, your elbow may lift away from your thigh as you curl.

How to Grip for Concentration Curl

Grip typeHold the dumbbell with the working-side hand, with your palm facing the opposite leg.

Grip widthHold the center of the dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbell in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for Concentration Curl

Lightly rest your elbows on the inside of your thighs, and slowly lift the dumbbells without swinging.

Think of it like thisThe feeling of resting your elbows on your thighs

Before the fixKeep your elbows away from your thighs, or pull the dumbbells with your shoulders.

After the fixThe force is concentrated on the front of the arm, and the dumbbell moves stably.

Common Mistakes in Concentration Curl

Torso moves while curling
Why it's wrongIf your upper body moves, you use your shoulders and torso instead of your biceps.
How to fix itKeep your elbow on your inner thigh and curl slowly.
Elbow lifts off the thigh
Why it's wrongThis reduces biceps isolation.
How to fix itKeep your elbow lightly pressed against your thigh.
Wrist bends
Why it's wrongThis can stress the wrist.
How to fix itKeep your wrist straight with your forearm.