How to Do a Concentration Curl | Female Bodybuilding

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Hey. My name is Erin and I'm a former U.S. Junior Olympics Certified Swim Coach and Personal Trainer and fitness is my passion, so I cannot wait to share it with you guys.

Next up, concentration curls. You'll need either a ball or a chair, whatever you want to sit on. It doesn't really matter. A ball is nice because it adds a little bit of instability and forces you to work your core.

So for your concentration curls, you're going to position your elbow just inside your knee. Make sure it's nice and stable. Start with the arm down, not fully extended, but with a slight bend to it. If it's fully extended, it should feel a little bit uncomfortable.

You're going to curl up, and down. Pull it up and down. Make sure that your knee is not wobbling around. Make sure that you're not really leaning all of your body weight into your arm. OK. It should be rested on the knee. The point is that we're trying to concentrate this bicep muscle. You can put your finger on it and feel those guns.

And if it's a lighter weight you can do up to 15 reps, three sets of 15. If it's a heavier weight, you can do three sets of eight to twelve. You should start to feel fatigued before your last repetition. So that's how you know that you're doing it right.