Strength · Recomp guide

Concentration Curls

The concentration curls is a beginner strength exercise for your biceps, using dumbbell.

Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Concentration Curls, starting position
Start
Concentration Curls, end position
Finish

Setup

Sit on a bench, feet wide. Hold a dumbbell and rest the back of that upper arm against the inside of your thigh.

How to do it

  1. Let the arm hang straight.
  2. Curl the dumbbell up towards your shoulder.
  3. Squeeze hard at the top.
  4. Lower slowly to a straight arm.

Coaching cues

  • Only your forearm moves.
  • Squeeze the biceps, don't swing.

Common mistakes

  • Using your thigh to bump the weight up.
  • Rushing the lowering.

Alternatives to the concentration curls

Hammer Curls Dumbbell Incline Dumbbell Curl Dumbbell Band curl Resistance bands Cable curl Cable stack Dumbbell curl Dumbbells EZ-bar curl Ez bar