Bicep Workout: Bicep Concentration Curl Tutorial

In this post: Workout Tutorial: Compound and Isolation Exercises we have discussed the method of isolation training movements and compound exercises. Well, one of the bicep training programs that is an isolation exercise is a concentration curl. This movement is often done by gym mania who want to enlarge bicep muscles faster. Well actually the bicep isolation training method besides the pretty good concentration curl is the preacher curl.


Concentration curl is similar to the preacher curl, only the difference between the concentration curl does not use tools such as special tools for preacher curls. Read also: Home Gym - How to Do Dumbbell Preacher Curl at home? Concentration curl is done using a dumbbell. Here is the concentration curl movement.

Concentration curl is quite easy to do. You also only need a chair and a dumbbell. So you can do this movement to practice at home. I have discussed the stages in carrying out the concentration curl exercises here: Bicep Muscle Exercises. You can do this exercise 10-12 reps in 3-4 sets.

Concentration curl is one of the exercises that you may have to put in your bicep exercise menu, in addition to the preacher curl. Especially if you currently feel your bicep muscle is difficult to develop even though you have trained it, then the way you can do to make your bicep muscles develop, one of them is by doing isolation exercises such as the concentration curl.


For bicep muscle training in a day, you can try the combination of movements as follows:

- Bicep curl
- Preacher curl
- Concentration curl 
- Hammer curl