How to do a Concentration Curl

Authored by Fitbod

About Concentration Curl

Sets Logged
2,720,193
Popularity Rank
66th
Difficulty
Intermediate
Biceps Strength
72 mSCORE 34th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Concentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.

  1. Sit on the edge of a bench with your knees bent and feet flat on the floor outside shoulder-width apart.
  2. Extend your right arm between your legs and position the right elbow against the inside of the right thigh to grip the dumbbell with the palms facing outward.
  3. Keep the elbow pressed against your thigh as you flex the elbow to raise the dumbbell to shoulder height.
  4. Your palm should now be facing your right shoulder as you lower the dumbbell back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps