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Concentration Curls

The Concentration Curls primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Concentration Curls

  1. Step 1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Step 2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. Step 3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Step 4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Step 5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Frequently asked questions

What is the primary benefit of the concentration curl?

This exercise isolates the biceps brachii by using the inner thigh as a brace, which eliminates momentum and maximizes peak contraction.

How should I position my arm for proper form?

Press the back of your upper arm against your inner thigh rather than resting the elbow on top of the leg. This creates a stable anchor point to ensure the bicep does all the work.

What is a common mistake to avoid during this movement?

Avoid swinging the torso or using the shoulder to lift the weight. Keep your chest still and focus on a full range of motion from complete extension to a hard squeeze at the top.

Is there a beginner-friendly alternative to this exercise?

The seated dumbbell curl is a suitable alternative that provides more stability. Beginners can also use a lighter weight to master the mind-muscle connection before increasing load.

How should I program concentration curls into my workout?

Perform 3 sets of 10 to 15 repetitions toward the end of a session. High-volume sets are more effective for this isolation movement than lifting near-maximal weights.

Sample sets & reps for Concentration Curls

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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