Concentration Curls
The Concentration Curls isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to Concentration Curls
- 1
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- 2
Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- 3
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- 4
Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- 5
Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Concentration Curls work?
The Concentration Curls primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Concentration Curls good for beginners?
Yes, the Concentration Curls is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Concentration Curls?
You need dumbbell to perform the Concentration Curls. Most commercial gyms will have this available.
Track Your Progress
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