Concentration Curl
How to do it
Starting position
- Sit on a bench and spread your legs wider than shoulder-width.
- Hold a dumbbell in one hand, let it hang between your legs, and lean your upper body forward.
- Grip the dumbbell with your palm facing forward.
- Press the back of your upper arm firmly against the inside of your same-side thigh.
- Rest your free hand comfortably on the opposite thigh.
Movement
- Slowly curl the dumbbell up while keeping your eyes on it.
- Curl the dumbbell until your bicep is fully contracted.
- Slowly return to the starting position while maintaining tension.
Breathing
Exhale as you lift the dumbbell and inhale as you lower it.
Trainer tips
- Place your elbow against your inner thigh
- Lift slowly using only your biceps contraction
- Squeeze hard at the top
Cautions
- Start with a light weight at first, and reduce the weight if you cannot maintain form.
- Do not rock or twist your upper body; lock your torso in place.
- Lifting the elbows off the thighs
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
24 similar exercises
Representative exercise: Barbell Preacher Curl
- Barbell Preacher Curl
- Dumbbell Spider Curl
- Cable Concentration Curl
- Biceps Leg Concentration Curl
- Bottle Weighted Concentration Curl
- Negative Leg Concentration Curl
- Barbell Standing Concentration Curl
- Dumbbell Preacher Swing Curl
- Kettlebell Concentration Curl
- Dumbbell Standing Concentration Curl
- Dumbbell Preacher Curl (Turned Torso)
- Concentration Curl Form Correction (Arms)
- Dumbbell Seated Double Concentration Curl
- Band Concentration Curl
- Resistance Band Concentration Curl
- EZ Barbell Spider Curl
- Machine Preacher Curl (Turned Torso)
- Preacher Curl Form Correction (Wrists)
- Bodyweight Seated Single Arm Concentration Curl
- Barbell Seated Close Grip Concentration Curl
- Dumbbell Standing Single Arm Spider Curl
- Dumbbell Standing One Arm Concentration Curl
- Cable Seated One Arm Concentration Curl
- EZ Barbell Seated Close Grip Concentration Curl
Exercise GuideDoes your elbow move?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderBand Standing Single Arm Biceps CurlSimilar exerciseCable One Arm Biceps CurlSimilar exerciseDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.