Concentration Curls
A seated single arm dumbbell curl with the elbow braced against the inner thigh, which isolates the biceps closely by removing most other movement. It is a good technique focused exercise for beginners.
How to do the concentration curls
- Sit on a flat bench with a dumbbell on the floor between your spread legs.
- Pick up the dumbbell with one hand and rest the back of that upper arm against your inner thigh.
- Extend your arm down with your palm facing forward, away from your thigh; this is your starting position.
- Curl the dumbbell up toward your shoulder while keeping your upper arm pressed against your thigh, breathing out as you lift.
- Squeeze the biceps at the top of the movement and hold briefly.
- Lower the dumbbell back down slowly as you breathe in, avoiding any swinging, then repeat before switching arms.
Original library instructions (5 steps)
- 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.
- 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.
- 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Common mistakes
- Letting the upper arm lift off the thigh during the curl; keep it braced there the whole rep.
- Swinging the dumbbell up with momentum; lift it slowly using only the arm.
- Rotating the wrist incorrectly at the top; keep the palm facing up as you finish the curl.
- Rushing through reps on both arms unevenly; give each arm the same number of controlled reps.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per arm, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your torso upright rather than leaning forward, so the arm does the work without extra help.
- Because the arm is well braced, this is a good exercise for really feeling the biceps contract.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the concentration curl good for beginners?
Yes, the braced position makes it easier to keep good form, which helps beginners learn what a strict biceps curl feels like.
What muscles does the concentration curl work?
It is focused almost entirely on the biceps, since the braced upper arm removes most other muscles from the movement.
