Exercise guide · Biceps & Forearms

Dumbbell Concentration Curl

The concentration curl isolates one biceps at a time by bracing your working elbow against the inside of your thigh. Sit down, curl strictly, and avoid using momentum from your torso or hip.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Concentration Curl

Pick a dumbbell you can curl with strict control for all reps.
Sit on a bench with feet flat and legs slightly spread for a stable base.
Hinge forward and brace your working upper arm against the inside of your thigh.
Let the dumbbell hang underhand from a straight arm and keep your torso still.
Curl up without moving your elbow off your thigh, then squeeze at the top.
Lower slowly to full extension and finish all reps before switching arms.

Form cues

Keep elbow braced into inner thigh
Use slow, controlled reps
Reach full extension, then squeeze hard at the top
Keep wrist straight and quiet

Common mistakes

Letting the elbow lift away from the thigh
Leaning and swinging the torso to create momentum
Cutting the bottom range short
Over-rotating or bending the wrist excessively

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Start light and stay strict; stop if you feel sharp pain in the elbow or wrist.

Alternatives

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