Concentration Curl (Dumbbell)

Sit on bench. Rest elbow against inner thigh. Curl weight up. Focus entirely on the bicep peak.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

outer bicep / brachialis

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with your feet flat on the ground, shoulder-width apart.
- Hold a dumbbell in one hand and rest your elbow against the inside of your thigh.
Step 2Position Your Arm
- Ensure your arm is fully extended towards the floor, with your palm facing upward.
- Keep your upper arm stationary against your thigh throughout the movement.
Step 3Curl the Dumbbell
- Exhale and curl the dumbbell towards your shoulder by bending your elbow.
- Focus on contracting your bicep as you lift the weight, keeping your upper arm still.
Step 4Pause at the Top
- Once the dumbbell reaches shoulder level, pause for a moment to maximize the contraction.
- Avoid swinging the dumbbell; maintain control throughout the movement.
Step 5Lower the Dumbbell
- Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm.
- Keep your movements controlled to engage the muscle effectively.
Step 6Repeat
- Complete the desired number of repetitions on one arm before switching to the other arm.
- Maintain proper form and control throughout each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down on the floor or bench.
- Stand up slowly and ensure you maintain good posture as you finish.