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Concentration Curl

In the concentration curl you sit, brace your arm against your inner thigh and curl a dumbbell with one hand. The support stops any swinging and lets you focus on squeezing the biceps. It suits every level and makes a great final biceps exercise.

Main muscle: Biceps · Helping: Forearms · Equipment: Dumbbell

How to do it

1. Sit on the end of a bench, legs apart, with the back of your upper arm against your inner thigh
2. Start with your arm straight and the dumbbell in an underhand grip
3. Curl the dumbbell toward your shoulder without moving your upper arm, and squeeze at the top
4. Lower slowly until your arm is fully straight

Common mistakes

• Lifting your elbow off your thigh or swaying your body
• Half reps without straightening at the bottom
• Curling your wrist in to finish the rep

More tips

• Breathe out as you curl and hold for two seconds at the top, squeezing
• Turn your little finger slightly up at the top for a harder squeeze
• Lower over 3 seconds

Sets and reps

2–4 sets × 10–15 reps with 60–90 seconds rest. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Concentration Curl work?

Mainly the biceps, with help from the forearms.

Is the Concentration Curl a compound or an isolation exercise?

Isolation: it targets the biceps through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Concentration Curl?

Dumbbells you can control for the whole set.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Barbell Curl or the EZ-Bar Curl; they also work the biceps.

More exercises for the biceps

• Barbell Curl
• EZ-Bar Curl
• Dumbbell Curl
• Hammer Curl
• Preacher Curl
• Cable Curl

Log this exercise in OSRHQ GYM