Concentration Curl

  1. Start by sitting on a bench with your feet flat on the floor and your knees slightly bent.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. Extend your arm fully, allowing the dumbbell to hang down towards the floor.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder while contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
  6. Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm.
  7. Repeat for the desired number of repetitions and then switch arms.

Primary Muscles

  • Bicep

Secondary Muscles

  • Forearm - Inner

Results

Looking for your exercise history?
Log in or register to see your personalized results.
Date Reps Resis. RPE

Do These Exercise Details Look Right To You?

I need your help! This exercise database's accuracy and your training experience improve with community feedback.

  • Are the steps unclear?
  • Should we list different muscles?

No account required; just click the button and fill out your suggestion.

Suggest an Update