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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Concentration Curl
BicepsBeginner

Concentration Curl

A seated single-arm dumbbell curl with the elbow braced against the inner thigh. Eliminates momentum for a strict biceps contraction.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
Sets
3
Reps
10–15
Rest
45–60s

How to perform

Concentration Curl movement

Main muscles working (thicker lines)

Starting position

Sit on a bench with feet wide, lean forward and brace the back of one upper arm against the inner thigh, dumbbell hanging at arm's length.

  1. 1

    Keep the upper arm fixed against the thigh.

  2. 2

    Curl the dumbbell toward the shoulder.

  3. 3

    Squeeze hard at the top.

  4. 4

    Lower slowly to full extension, then switch arms.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Elbow braced

  • Curl to the shoulder, not the face

  • Slow negative

Common mistakes

  • Using the torso to lift

  • Not fully extending

  • Moving the elbow off the thigh

Safety notes

  • Keep the lower back supported by leaning from the hips rather than rounding.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Dumbbell Bicep CurlBeginner→

Variations

  • Barbell Concentration CurlIntermediate→

Similar Exercises

  • Dumbbell Preacher CurlBeginner→
  • Single-Arm Cable CurlBeginner→
  • Spider CurlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.