Dumbbell Concentration Curl


		Workout Routines

• Back Squat

• Barbell Curl

• Bench Press

• Bent Over Row

• Calf Raise

• Clean & Jerk

• Clean Pull

• Deadlift

• Deadlift (Inside Grip)

• Drop Snatch

• Dumbbell Back Raise

• Dumbbell Concentration Curl

• Dumbbell Fly

• Dumbbell Front Raise

• Dumbbell Lateral Raise

• Dumbbell Reverse Curl

• Dumbbell Side Bend

• Dumbell Curl

• French Press

• Front Squat

• Goodmorning

• Hang Clean

• Hang Snatch

• Incline Press

• Jerk From Rack

• Leg Curl

• Leg Extension

• Leg Raise

• Overhead Press

• Overhead Squat

• Power Clean

• Power Snatch

• Pullover

• Push Jerk

• Push Press

• Pushup

• Reverse Curl

• Romain Deadlift

• Shrug

• Shrug on Toes

• Sit-up & Crunch

• Snatch

• Snatch Pull

• Upright Clean

• Upright Row

• Upright Snatch

• Wrist Curl


		Articles

• Aerobic Exercise

• Alkaline / Acidic Food Charts

• Anaerobic Exercise

• BMI Calculator (Body Mass Index)

• Body Fat Calculator

• Body Muscle Anatomy Chart

• Fitness Glossary

• Muscle Composition

• Muscle Development

• Muscle Energy

• Muscle Genetics

• Muscles and Fat

• Muscles and Measurement

• Muscles and Waistline

• Planning Aerobic Exercise

• Planning Anaerobic Exercise

• Progressive Resistance

• Training Cycles and Periodization

• Warm-up and Cool-Down

• Weight Resistance and Movement


		Dumbbell Concentration Curl

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

ARMS & FOREARMS (Beginner/Advanced)

Sit on a bench or chair with a dumbbell on the floor in front of you. Lean over and grip the dumbbell with a supinated grip, palm facing out. Rotate your shoulder forward and place your elbow securely against your inner thigh adductor muscles. Take a 3/4 breath. Now contract your biceps and inner forearm muscles, bringing the dumbbell up until it touches your chest. Keep your upper arm pointed downward through the "range of motion," especially during the "sticking point" when the resistance is furthest away from your "center of gravity." Hold momentarily, and lower the dumbbell slowly to the starting position.