Concentration Curl tutorial
The concentration curl is a seated dumbbell isolation exercise with the elbow braced against the inner thigh so cheating is impossible. It develops the peak biceps contraction, strengthens the mind–muscle connection and suits beginners at home or in the gym.
How to perform
- Sit on the edge of a bench with your feet wider than shoulder-width.
- Hold a dumbbell in one hand, palm facing up.
- Brace the back of your upper arm against your inner thigh and let the arm hang.
- Keeping the upper arm fixed, curl the dumbbell toward your shoulder.
- Squeeze your biceps fully for one second at the top.
- Lower slowly and switch arms after the set.
Breathing: Exhale as you curl and inhale as you lower.
Key tips
- Turn your little finger slightly outward at the top for a stronger squeeze.
- Keep your torso still; don't lean back.
- Rest your free hand on the other thigh for stability.
Common mistakes
- Using the torso to lift the dumbbell.
- Lifting the elbow off the thigh.
- Partial range without fully lowering.
Safety: People with elbow pain should use light weight with higher reps and limit the bottom range if needed.
BicepsPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
