Concentration Curl: Does your elbow move?
Keep the back of your upper arm against your inner thigh. Move only your forearm to lift the dumbbell.
How to fix it
- Sit on a bench and rest the back of your upper arm against the inner thigh on the same side.
- Keep your upper arm against your thigh and lift by bending only your elbow.
- Lift slowly, then lower slowly.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 13 reps with an 8kg dumbbell in one hand as planned in your last workout, the app keeps the weight the same and increases your reps to 14. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow slowly should you move?
Most sources simply suggest moving at a controlled pace without rushing. They do not specify how many seconds to take. One study that included the Concentration Curl (Peterson et al. 2011) used 2 seconds to lift and 2 seconds to lower.
See this exercise in detail
More on the same body part
Sources
- Elshafei M et al., Sensors 21(4) (2021)
- Elshafei M·Shihab E, Sensors 21(3) (2021)
- Peterson MD et al., European Journal of Applied Physiology (2011)
- Western Illinois University, NSCA Lifting Proficiencies · Biceps Arm Curl
- ACE, Build Your Biceps Workout
- ACE, ACE Study Reveals Best Biceps Exercises
- ExRx.net, Dumbbell Concentration Curl
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- NCSF, Proper Lifting Technique
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.