Bottle Weighted Concentration Curl
Gym Exercise Card
Equipment
The concentration curl is an isolation exercise that targets the biceps, helping to improve arm strength and definition. It is performed in a seated position, focusing on controlled movement to maximize muscle contraction.
How to do it
- Sit on a bench with legs apart, holding a bottle in one hand.
- Lean forward, resting the elbow of the working arm on the inner thigh.
- Curl the bottle upward while keeping the upper arm stationary.
- Squeeze the biceps at the top of the curl, then lower back slowly.
- Complete desired repetitions before switching arms.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis Wrist Flexors
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