Concentration Dumbbell Curl
The Concentration Dumbbell Curl is a seated, single-arm exercise designed to isolate the biceps by supporting the working upper arm against the inside of the thigh.
This position helps limit shoulder movement and body momentum, allowing the biceps to perform most of the work as the dumbbell is curled toward the shoulder.
The exercise primarily targets the biceps brachii, with assistance from the brachialis, brachioradialis and forearm muscles. The concentration curl is particularly well established as a biceps exercise.
How to Perform
Sit near the front of a bench with your feet comfortably wider than shoulder-width apart and firmly planted on the floor.
Hold a dumbbell in one hand and lean slightly forward while maintaining a stable torso.
Position the back of your working upper arm against the inside of the same-side thigh.
Begin with the arm extended toward the floor without forcefully locking the elbow.
Keep your wrist straight and comfortably aligned with your forearm.
Bend your elbow and slowly curl the dumbbell upward toward your shoulder while keeping the upper arm supported against your thigh.
Pause briefly near the top of the movement and contract the biceps.
Slowly lower the dumbbell under control until the arm returns to the starting position.
Complete the desired number of repetitions and then repeat with the opposite arm.
Tips
Keep your upper arm firmly positioned against your inner thigh throughout the exercise.
Focus on bending and straightening the elbow rather than moving the entire arm.
Keep your wrist straight and aligned with your forearm.
Avoid rotating your torso or lifting your shoulder as the dumbbell rises.
Use a weight that allows you to control both the lifting and lowering phases.
Lower the dumbbell slowly rather than allowing gravity to pull the arm toward the floor.
Benefits
Strengthens the biceps brachii and other muscles responsible for bending the elbow.
The supported upper-arm position limits momentum and makes it easier to focus on the working biceps.
Because the exercise is performed one arm at a time, each arm must perform the movement independently.
Develops arm strength that contributes to everyday lifting, carrying and pulling activities.
Provides an effective biceps exercise using only a dumbbell and bench or other stable seated surface.
The concentration curl has particularly strong research support for targeting the biceps. In electromyography research, it produced significantly greater biceps activation than seven other commonly performed biceps exercises.
Common Mistakes
Using a dumbbell that is too heavy to control properly.
Swinging the dumbbell or using momentum to begin the curl.
Allowing the working upper arm to move away from the inner thigh.
Twisting or rocking the torso as the dumbbell rises.
Shrugging the shoulder toward the ear.
Bending the wrist instead of keeping it aligned with the forearm.
Dropping the dumbbell too quickly during the lowering phase.
FAQ
Safety Note
Sit securely on a stable bench or other appropriate exercise surface with both feet firmly planted on the floor.
Keep the working upper arm supported against the inner thigh and maintain a controlled body position throughout the exercise.
Keep your wrist comfortably aligned with your forearm and avoid excessive wrist bending.
Avoid jerking or swinging the dumbbell and do not allow it to drop rapidly during the lowering phase.
Use a comfortable range of motion and avoid forcefully locking the elbow at the bottom of the exercise.
If you experience pain in your shoulders, elbows or wrists, discontinue the exercise and consult your physician or another qualified healthcare professional before continuing.