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Exercise handout — move better, feel better.
Concentration Curl
Single arm curl with elbow braced on thigh. Eliminates momentum for strict biceps isolation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, chair, dumbbells
Home Options
- chair + dumbbells
- weight bench + dumbbells
No equipment? Try: Water bottle, Resistance band
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit on bench or chair
- Lean forward, elbow braced on inner thigh
- Hold dumbbell with arm straight down
Step 1 of 5
Keep elbow firmly on thigh
Step 2 of 5
Curl the weight up toward shoulder
Step 3 of 5
Squeeze biceps at the top
Step 4 of 5
Lower slowly with control
Step 5 of 5
Full extension at bottom
Breathing
- Exhale on curl
- Inhale on lower
Form Cues
- Elbow stays on thigh
- No body movement
- Strict form
- Full range of motion
Common Mistakes to Avoid
- Elbow leaving thigh
- Swinging body
- Partial range
- Going too heavy
Safety Information
Good for controlled strengthening. Elbow support makes it safer.
Progressions
Increase weight or slow tempo
Regressions
Use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.