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Overview
Seated concentration curls is a slight variation to standing concentration curls, but unlike standing concentration curls, the seated version requires that dumbbells be used. Because the form is different for the seated variation, this separate page has been created to show the right way to do this exercise and to maximize bicep growth.
Setup
Only one dumbbell is necessary for this exercise since it can only be performed one arm at a time. Take a seat at the end of a bench or on an upright seat. Place the feet in a wide stance, then place your left hand firmly on top of your left knee. Lean forward and take the weight with your right hand while your arm hangs between the knees. Your right elbow should be just on the inner side of your right knee. Reverse these instructions when working the other arm.
Movement
Exhale as you use your bicep muscles to lift the weight up to a fully contracted position. Squeeze your biceps at the top for a moment, then slowly lower the weight to the starting position with the arms fully extended.
Tips From the Trainer
Because of the position of this workout, cheating motions with the back or shoulders is practically impossible. Keep the focus on pulling with the biceps and getting the full pump in every exercise. If you are at the end of your bicep workout and have already exhausted your biceps, you can give some assistance with your opposite hand to help you work a few reps past your exhaustion point.
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