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Exercise guide
Concentration Curl
An isolation curl performed seated for peak bicep contraction.
What this exercise works
- Muscles
- biceps brachii · brachialis
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench with legs spread, holding a dumbbell in one hand.
- Brace your elbow against the inside of your thigh.
- Curl the dumbbell up toward your shoulder.
- Lower with control.
- Repeat on both sides.
Technique cues and common mistakes
- Keep your upper arm vertical and let only the forearm move.
- Avoid swinging your torso to help the weight up.
- Match the reps on each arm to avoid muscle imbalances.