Concentration Curl
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- Beginner
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The concentration curl is a seated dumbbell exercise, one elbow propped against your inner thigh while the other arm rests free. It isolates the biceps by removing all shoulder and torso movement from the curl. Beginners use it at home or in the gym for weight and reps, one arm at a time.
- Muscles
- Biceps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Sit and brace your elbow against your inner thigh.
- Let the dumbbell hang at full arm length.
- Curl to your shoulder without moving your upper arm.
- Lower slowly, finish the set, then switch arms.
Form cues
- Rest your free hand on your other knee.
- Squeeze your bicep hard at the top.
- Exhale as you curl the weight up.
Common mistakes
- Upper arm swings to help lift the weight. Pin your elbow still against your thigh.
- Elbow drifts up off the thigh. Keep the elbow braced in one place.
- Arm does not fully straighten at the bottom. Lower all the way to a straight arm.
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