Concentration Curl
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Technique
Sit on a bench and rest your elbow on the inside of your thigh. Curl the dumbbell up toward your shoulder, focusing on a full contraction of the bicep. Keep your upper arm fixed on your thigh throughout. Lower back down slowly.
Steps
- Sit with your feet wide and hold the dumbbell with an underhand grip
- Brace your working elbow against the inside of your thigh
- Curl the dumbbell toward your shoulder without moving your upper arm
- Squeeze your biceps at the top of the curl
- Lower the dumbbell slowly until your elbow is nearly straight
Common mistakes
- Lifting the elbow away from the thigh
- Swinging the torso to move the dumbbell
- Letting the wrist bend backward
- Dropping the dumbbell quickly during the lowering phase
Variations
- Standing bent-over concentration curl
- Hammer-grip concentration curl
- Incline bench concentration curl
- Cable concentration curl
Related exercises
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Try ForceIndex freeFAQ
What muscles does Concentration Curl work?
Muscles: Biceps, Forearm Flexors.
What equipment do I need for Concentration Curl?
Equipment: Dumbbell.
Where can I do Concentration Curl?
Location: Home, Gym.
Calculators & tools
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