Tank Top Tone-Up: Part 3

Seated Dumbbell Curl & Concentration Curl

Seated Dumbbell Curl & Concentration Curl
With summer approaching, temperatures are rising and so are our sleeve lengths. Goodbye, sweaters and long sleeves— hello, tank tops and strappy dresses! It’s officially time to get armed for summer!

Seated Dumbbell Curl & Concentration CurlIn the NEW FitnessRx For Women June issue, I share one of my fast-paced, upper body circuits that target the shoulders and arms, called the “TANK TOP TONE-UP.” (You can find it on page 80 of the new issue.) Over the next few weeks, I’ll be demonstrating those exercises for you, plus a few extra. You can use the exercises in a few ways:

– Add the demonstrated exercises into your current training program for an additional challenge or switch-up.
– Combine all the exercises introduced over the next few weeks into a complete circuit like the one provided in our June issue.


This week, I’m demonstrating the SEATED DUMBBELL CURL & CONCENTRATION CURL. These exercises build, shape and define the biceps.

The Seated Dumbbell Curl engages the entire bicep effectively, as it allows you to twist your wrist while curling the weight. Doing so increases the range of motion and bicep contraction. Performing curls seated, rather than standing, forces strict form and minimizes momentum.

How To: Sit at the end of a flat bench with dumbbells in each hand and arms hanging straight down at your sides. Palms should be facing in toward your body. Keeping your elbows steady, curl the weight up while twisting your palms forward. Contract the biceps at the top and then slowly lower down to the starting position.

The Concentration Curl requires…concentration. To get the most out of this exercise, you have to focus on maintaining strict form and maximizing the muscle contraction. This exercise helps you to develop height (i.e. the peak) in your biceps and is a great finishing movement.

How To: Standing with a dumbbell in one hand, bend over slightly. Curl the weight up toward your shoulder keeping your upper arm and elbow stationary. Squeeze the biceps at the top of the movement and slowly lower down to the starting position.

Perform 4 sets of 10 reps for each exercise.

Check back EACH WEEK for NEW TANK TOP TONE-UP demonstrations and pick up the June issue of FitnessRx for Women magazine (on sale now) for the entire program.

Jaime Baird

Jaime Baird is the Online Editor-in-Chief of FitnessRx For Women and IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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For sponsorship, appearances etc: Fitness Management Group