Concentration Curl
Arms
Weight & Reps
Dumbbell
The concentration curl is performed seated with the elbow braced against the inner thigh. This eliminates all cheating and momentum, isolating the bicep for peak contraction.
How to Do Concentration Curl
- Sit on a bench with legs spread and brace the back of your working elbow against your inner thigh
- Let the dumbbell hang at full arm extension to start
- Curl the dumbbell up slowly, focusing entirely on the bicep contraction
- Squeeze the bicep hard at the top for 1-2 seconds, then lower with a slow negative
Form Cues
- Sit on a bench with legs spread and brace the back of your working elbow against your inner thigh
- Let the dumbbell hang at full arm extension to start
- Curl the dumbbell up slowly, focusing entirely on the bicep contraction
- Squeeze the bicep hard at the top for 1-2 seconds, then lower with a slow negative
Common Mistakes to Avoid
- Leaning the torso forward and back to generate momentum instead of keeping your body still
- Bracing the elbow on top of the knee instead of against the inner thigh — the thigh provides more stability
- Rushing through reps — this is a slow, focused exercise meant for mind-muscle connection
Muscles Worked
Primary
Biceps Brachii (Short Head)
Biceps Brachii (Long Head)
Secondary
Brachialis
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the concentration curl work?
Concentration curls isolate the biceps brachii (both short and long heads) with virtually zero momentum. The brachialis and forearm flexors provide minor assistance.
How much should a beginner concentration curl?
Beginners typically start with 8-15 lb (3.5-7 kg) dumbbells. Concentration curls are about perfect isolation — you'll use less weight than standard curls, and that's the point.
Concentration curl vs preacher curl — which is better?
Both eliminate momentum for strict bicep isolation. Preacher curls allow heavier loading with both arms, while concentration curls offer the ultimate mind-muscle connection one arm at a time. Use preacher curls for strength and concentration curls for finishing sets.
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