Arms · Biceps · Dumbbell
Concentration Curl
The concentration curl is a seated one-arm curl with the upper arm braced against the inner thigh. The brace removes almost all body movement, so it is a strict finishing exercise for the biceps.
How to
Dumbbell- 1 Sit, elbow braced on the inner thigh.
- 2 Curl the dumbbell to the shoulder.
- 3 Lower slowly to full extension.
Tips
- Brace the back of the upper arm against the inner thigh, not the elbow on top of the knee.
- Turn the pinky up slightly at the top.
- Do the weaker arm first and match the reps.
Common mistakes
- Using the thigh to push the arm up.
- Twisting the torso to lift the weight.
- Dropping the dumbbell quickly.
Muscles worked
Main
- Biceps
Also working
- Brachialis
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 2–3 sets of 10–15 reps per arm, 1 min rest
- Where it fits
- Last biceps exercise of the session
Setup
- 1 Sit on the end of a bench with the feet wide.
- 2 Lean forward and brace the back of the upper arm against the inner thigh.
- 3 Let the dumbbell hang with the arm straight.
Technique in detail
- Curl the dumbbell toward the shoulder.
- Turn the little finger slightly up at the top and squeeze.
- Lower slowly to full extension.
- Keep the upper arm against the thigh the whole time.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it better than other curls?
Not better, only stricter. It is a good finisher once the heavier curls are done.
Elbow on the knee or the thigh?
The back of the upper arm on the inner thigh. With the elbow on the knee, the arm tends to pivot.
How heavy should I go?
Lighter than for regular dumbbell curls; the aim is a hard squeeze on every rep.
Log it in Volu(me)
Add Concentration Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.