Dumbbell Seated Double Concentration Curl
Isolate and pump up those biceps! The seated position and thigh support help you focus on a controlled curl.
The Dumbbell Seated Double Concentration Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Seated Double Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Seated Double Concentration Curl Variations and Alternatives
How to do the Dumbbell Seated Double Concentration Curl
Sit on a flat bench with your legs spread wide apart.
Lean forward slightly, keeping your back straight.
Hold a dumbbell in each hand with your palms facing forward and your arms hanging down between your legs. Ensure there is a slight bend at your elbows to keep the tension on your biceps.
Place your elbows against the insides of your thighs just above the knees for stability.
Slowly curl both dumbbells upwards towards your shoulders by contracting your biceps. Your upper arms should remain stationary, only your forearms should move.
Squeeze your biceps hard at the top of the movement.
Lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.
Repeat for the desired number of repetitions and sets.
Ensure that you are using a weight that allows you to perform the exercise through the full range of motion with good form. Avoid swinging or using momentum to lift the weights.
---
Dumbbell Seated Double Concentration Curl FAQs
What muscles does the Dumbbell Seated Double Concentration Curl work?
The Dumbbell Seated Double Concentration Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Seated Double Concentration Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Seated Double Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Double Concentration Curl variations and alternatives?
Similar exercises include the Barbell Seated Close-Grip Concentration Curl, Bicep Leg Concentration Curl, Bodyweight Seated Single-Arm Concentration Curl and Bottle-Weight Concentration Curl.
Training calculators
Work out the numbers behind your training before your next session.