How to do Concentration Curls Biceps Exercise?

This is a difficult exercise. Proper form is necessary for this exercise to be effective.

Instructions to do this exercise properly

1. You need to sit straight on a flat bench and then you can hold one of the dumbbells which should be between your legs. Spread and bend you knees with your feet  on the ground.
2. Now you must use mostly right arm while picking up the dumbbell. You should be backing up your right arm by keeping it on top of the right thigh. Go around your palm till it faces forward from your right thigh. You should make sure that the dumbbell is above the ground and your arm is not extended. This is will be your starting position.
3. While holding the upper arm still, breathe out while squeezing the biceps, as you curl the weights forward. Make sure that only your forearms are moving. Continue the movements until your biceps are contracted fully and the dumbbells get to an appropriate shoulder level. Keep in mind that while you are performing the movements; your little finger should be higher than the thumb. As this will ensure that you are having good contraction. You should be holding the contracted posture for a moment, as you are squeezing your biceps.
4. Then, you should be bringing the dumbbells again back to the position from where you initiated while inhaling. Avoid swinging motions.
5. Repeat these steps for the suggested amount of recurrence. Repeat the same movements that have been mentioned above with your left arm.

You can also perform this exercise while you are standing with your chest bent in a forward position. This exercise does not demand any kind of leg support. People who have lower back problems, should not be performing this exercise as it can be extremely challenging.

Video Demos on how to do Concentration Curls Properly

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Video demo 3

Video Demo 4