Exercise
Dumbbell Concentration Curl
The Dumbbell Concentration Curl isolates the biceps with strict form, helping you build peak strength, control, and muscle definition.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl is a classic isolation exercise that focuses almost entirely on the biceps. By sitting down and bracing your elbow against your inner thigh, you limit momentum and force the muscle to do all the work.
This setup makes it easier to feel the biceps contract through the full range of motion. Because the movement is slow and controlled, it’s especially effective for improving the mind–muscle connection and building the biceps peak.
Concentration curls are ideal as an accessory exercise in arm or upper-body workouts. They work well with moderate weights, higher reps, and a controlled tempo, making them suitable for beginners and advanced lifters who want precise biceps activation.
How to Perform the Dumbbell Concentration Curl
- Sit on a bench with your feet flat on the floor, shoulder-width apart, and your back straight.
- Hold a dumbbell in your right hand and place your right elbow against the inside of your right thigh, just above the knee.
- Rest your left hand on your left thigh for support and stability throughout the movement.
- Start with your right arm fully extended toward the floor, palm facing forward or slightly inward.
- Keeping your upper arm stationary against your inner thigh, exhale and curl the weight toward your shoulder by contracting your bicep.
- Continue curling until your bicep is fully contracted and the dumbbell is at shoulder height, maintaining control throughout the motion.
- Hold the contracted position for a brief moment, focusing on squeezing your bicep.
- Inhale and slowly lower the weight back to the starting position, maintaining tension in your bicep until your arm is fully extended.
Important information
- Keep your elbow firmly pressed against your inner thigh throughout the entire exercise to prevent swinging and maintain proper form.
- Make sure your wrist remains straight and doesn't bend forward or backward during the movement to avoid unnecessary strain.
- Focus on moving only your forearm while keeping the rest of your body still to isolate the bicep muscle effectively.
- Perform all repetitions on one arm before switching the dumbbell to your other hand and repeating the exercise.
FAQ - Dumbbell Concentration Curl
The concentration curl primarily targets the biceps brachii, with special emphasis on developing the peak of the muscle. The brachialis and brachioradialis also engage as secondary muscles, while the seated position with arm braced against the thigh eliminates assistance from other muscle groups.
The most common mistakes include using excessive weight causing swinging motions, failing to fully extend the arm at the bottom position, and not maintaining proper seated posture. Keep your elbow firmly pressed against your inner thigh throughout the movement and focus on a controlled contraction rather than momentum.
Include concentration curls 1-2 times weekly within your biceps or pulling workouts. Position them later in your workout after compound movements like rows or chin-ups when targeting biceps development, and limit to 3-4 sets of 8-12 repetitions per session for optimal hypertrophy benefits.
Yes, concentration curls are excellent for correcting bicep imbalances since they isolate each arm independently. Start your sets with your weaker arm, match the same number of reps with your stronger arm, and consider doing an extra set for the lagging side until balance improves.
Increase difficulty by slowing the eccentric (lowering) phase to 3-5 seconds, pausing for 1-2 seconds at the top of the contraction, or implementing drop sets by immediately switching to a lighter weight when reaching failure. You can also experiment with rotating your pinky upward at the top of the movement to enhance peak contraction.
Dumbbell Concentration Curl
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