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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Seated Dumbbell Concentration Curl
Primary Muscles: biceps
Secondary Stabilisers: brachialis
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sit on a bench and brace the back of your working upper arm against your inner thigh.
- Curl the dumbbell toward your face with zero body momentum.
- Lower all the way to a full stretch.