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Dumbbell Concentration Curl |
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Written by Jeff Behar, MS, MBA
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The Dumbbell Concentration Curl is an isolation exercise that works the biceps and brachialis muscles of the
uppe r arm.
Arnold Schwarzenegger made the dumbbell
concentration curl a very popular exercise. This exercise helps to tone and gives a
nice roundness to the bicep muscle since it is the long head (lateral head) of the biceps brachii that is activated
significantly more than the short head (medial head).
Muscles Worked When Performing the Dumbbell Concentration Curl
Target Muscles
- Brachialis - Note: The long head (lateral head) of the biceps brachii is activated
significantly more than the short head (medial head) of the biceps
brachii since the short head enters into active
insufficiency as it continues to contract.
Synergists
- Biceps Brachii
- Brachioradialis
Stabilizers
- Trapezius, Upper
- Trapezius, Middle
- Levator Scapulae
- Obliques
- Erector Spinae
- Wrist Flexors
Dumbbell Concentration Curl Form
- Sit on a chair or bench.
- Place your feet placed comfortably apart
somewhat wider than the shoulder line and with the feet and lower legs
angled slightly outward.
- Hold a dumbbell in one hand with that arm hanging down between your legs and next to the thigh of the same side leg.
- Bend over at the waist yet with the back as straight as possible and not curved over.
- Brace
the rear of the upper arm against the inside of the thigh above the
knee while holding the dumbbell in the lowered position.
- Tighten your abdominal muscles and take a full breath. Remember to start with a breath and breathe out on exertion.
- Curl the dumbbell upward then squeeze.
- Slowly lower the weight.
- Control
the weight as it is lowered. As the weight is lowered ensure that the
rear of the upper arm is firmly braced against the thigh.
- Repeat.
Tips When Performing the Dumbbell Concentration Curl
- Many people tend to rest the elbow
on the knee and allow leverage to help them lift the weight. I like to
do them by letting my arm hang, touching the inner thigh above the
knee. I do NOT use my knee as leverage for the curl. using the knee as
leverage is "cheating" by bringing other muscles into play.
Common Errors When Performing the Dumbbell Concentration Curl
The following errors are potentially dangerous and can result in injury.
Avoid them at all costs.
- Swinging the weight. This error is often made by people who
are using too much weight in an effort to use momentum to get the weight moving.
This reduces the effectiveness of the exercise by taking tension off the target
muscles.
Possible Injuries When Performing the Dumbbell Concentration Curl
Incorrect form may lead to multiple types of injuries including:
- Strains, sprains, torn ligaments/tendons in bicep, lower back.
Dumbbell Concentration Curl Variations
Variations are intended to work different
subgroups of muscles, or work the same muscles in slightly different
ways. There are plenty of variations to the exercise, regarding hand
positioning. Rotating the arm activates different areas of the bicep.
There are also concentration curl machines. Cables and barbells can
also be used to perform concentration curls. each has their unique
advantages. However, the old fashioned plain dumbbell concentration
curl is the best all around concentration isolation exercise, in my
opinion, for the long head of the biceps.
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