Exercise library
Concentration Curl
The concentration curl isolates the biceps by bracing your arm against your thigh, removing momentum for a strong peak contraction.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 10–12 reps per arm.
- Muscles worked
- BicepsForearms
How to do it
- 1Sit on a bench with your legs apart and hold a dumbbell in one hand.
- 2Rest the back of that upper arm against the inside of your thigh.
- 3Let the dumbbell hang with your arm nearly straight.
- 4Curl the weight up toward your shoulder, squeezing the biceps hard.
- 5Lower it slowly to a full stretch and repeat, then switch arms.
Tips & tricks
- Keep your upper arm pinned against your thigh the whole time.
- Squeeze at the top for a second before lowering.
- Control the weight down rather than dropping it.
Common mistakes
- Using your shoulder or body to swing the weight.
- Cutting the range short at the bottom.
- Rushing the lowering phase.
