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Concentration Curl

A seated single-arm dumbbell curl braced against the inner thigh, isolating the biceps with strict form and a strong peak contraction.

ArmsDumbbellElbow flexion
GoLightWeight mediaconcentration-curl

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit on a bench with the feet wide and a dumbbell between the legs.
  2. 02Grip the dumbbell underhand and brace the back of the upper arm against the inner thigh.
  3. 03Lean forward slightly with the free hand on the other knee.
  4. 04Let the working arm hang to a full extension.

Execution

  1. 01Curl the dumbbell up toward the shoulder without moving the upper arm.
  2. 02Squeeze the biceps hard at the top.
  3. 03Lower slowly back to full elbow extension.
  4. 04Complete all reps, then switch arms.

Checkpoints

  • -The upper arm stays braced against the thigh for the whole set.
  • -The palm stays supinated; the wrist does not curl in at the top.
  • -Each rep starts from a dead hang at full extension.

Common mistakes

  • -Rocking the torso to swing the dumbbell up.
  • -Letting the elbow slide off the thigh.
  • -Shortening the bottom range to keep tension easy.
  • -Choosing a load that forces the shoulder to assist.

Programming notes

  • -Use 2 to 3 sets of 8 to 15 reps per arm at the end of an arm session.
  • -The bracing removes cheating, so drop the weight versus a standing curl.
  • -Add a 1 second squeeze at the top to sharpen the peak contraction.

Related exercises

Dumbbell Standing One Arm Concentration Curl

Dumbbell / Arms

Cable Concentration Curl

Cable / Arms

Biceps Leg Concentration Curl

Bodyweight / Arms

Dumbbell Preacher Curl

Dumbbell / Arms

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