Concentration Curls

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. 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. 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.

Concentration Curls primarily trains the biceps, with the forearms contributing. The exact demand depends on your setup, range, and chosen load.

Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.

Related options include Alternate Incline Dumbbell Curl, Alternating Dumbbell Curl, Dumbbell Bicep Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.