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Exercise Library / Concentration Curl

Concentration Curl

The concentration curl isolates the biceps.

Strength Training

What this exercise does

The concentration curl isolates the biceps. Sitting with your elbow braced against your thigh keeps your body from helping, so the arm does all the work.

At a glance

Body part
Arms
Muscles worked
Biceps
Experience
Intermediate
Equipment
Dumbbells, Bench

How to do it

  1. Sit on a bench or chair with your feet wide apart. Hold a dumbbell in one hand.
  2. Rest the back of your upper arm against the inside of your thigh, arm hanging straight.
  3. Curl the weight toward your shoulder without moving your upper arm.
  4. Squeeze at the top, then lower slowly.
  5. Do 8 to 10 reps on each arm.

Common mistakes

  • Swinging the torso to help.
  • Lifting the elbow off the thigh.
  • Dropping the weight too quickly.

Make it easier or harder

Make it easier

Use a lighter dumbbell, or do the curl with a resistance band.

Make it harder

Slow the lowering to three seconds, or hold the top for a count of two.

Keep it safe

Use a weight that you can control through the whole range. If your elbow aches, rest and try a lighter weight.

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