fitubaConcentration curl
Biceps · dumbbells + bench. Brace the working arm against your inner thigh.
Main muscle: Biceps
Also works: almost all the work falls on the main muscle
Equipment: dumbbells + bench
Typical: 2–4 sets of 10–15 with control.
How to do it
- Brace the working arm against your inner thigh.
- The shoulder stays still while the elbow bends.
- Watch the dumbbell and control the lowering.
Common mistakes
- Lifting the elbow off your leg.
- Opening your torso to shorten the range.
- Choosing a load that makes you pull with the shoulder.
Alternative
No equipment, or want to switch it up: Dumbbell biceps curl.
Log it in one message
Type or say: “Did 3x10 concentration with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the concentration curl work?
Main: biceps. It's an isolation exercise: almost all the work falls on that muscle.
How many sets and reps of concentration?
Typical: 2–4 sets of 10–15 with control. Adjust the load so you finish every set with good form; the load is per dumbbell.
How do I log concentration in Fituba?
Type “Did 3x10 concentration with 45 lb” and Fituba logs your weights session with its sets, reps and load.
Sources and limits
Original Fituba copy based on standard technique guides (ACE ProSource: ACE Study Reveals Best Biceps Exercises). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More biceps exercises
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