FlexConcentration Curls
Muscles worked
- Biceps Brachii
- Brachialis
- Brachioradialis
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesStrength, Hypertrophy
Technique
Setup
Sit on a bench with your legs spread. Hold a dumbbell and rest the back of your upper arm against the inside of your thigh.
Movement
Curl the weight toward your shoulder, focusing entirely on the bicep. Squeeze at the top, then slowly lower to full extension.
Form Tip
Do not use your leg to 'help' the lift. The thigh acts as a brace to isolate the bicep and prevent any momentum.
Increase Difficulty
Pause for 2 seconds at the top contraction or use a slower eccentric (lowering) phase.
Decrease Difficulty
Use a lighter weight to ensure strict form and full range of motion.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.