Concentration Curls
This exercise works all three muscles. It can also be performed in a bent over standing position, curling the arm from a straight arm hanging position, with no support against the thigh.
EXECUTION
Seated, lean forward to allow one arm to rest against your inner thigh for support. Your arm should be straight and the dumbbell held in a palms up position. Keep your elbow down and your arm against your inner thigh.
Concentric contraction: Breathe out. Flex elbow fully.
Eccentric contraction: Breathe in. Lower the dumbbell with control (2-4 seconds). Keep elbow down and arm against inner thigh. Change position alternating each arm, repeat parts 2 and 3 until the desired number of repetitions are completed.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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