BeginnerDumbbellExtra exercise
Concentration Curl
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Biceps
Also works
- Also works: Forearms
Using it in the plan
Not part of the weekly plan. Can stand in for Dumbbell Biceps Curl or Hammer Curl.
How to do it
Sit with your legs apart and rest the back of one upper arm against your inner thigh.
Curl the dumbbell up toward your shoulder.
Lower slowly until your arm is straight.
Form tips
Your upper arm stays still against your leg.
Good finisher when you want strict reps with a light weight.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
In the plan
In the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
