About this exercise
The concentration curl isolates the biceps by bracing your elbow against your inner thigh, removing momentum to maximize the peak contraction of the muscle.
Concentration curls
Step by step instructions, muscle activation and variants for the Concentration curls.
EasyBiceps
How to Perform
- Sit on a bench with your legs spread and a dumbbell in one hand
- Rest the back of your working arm's elbow against the inside of your thigh
- Let the dumbbell hang with your arm fully extended
- Curl the dumbbell toward your shoulder by bending only at the elbow
- Squeeze your biceps hard at the top of the movement
- Lower the dumbbell slowly to full extension, then repeat before switching arms
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Concentration curls
The Concentration curls is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.