Dumbbells · Isolation
Concentration curl
Concentration curl mainly works your biceps. It also helps your forearms.
Step by step
- Sit, brace your upper arm against your inner thigh.
- Curl the dumbbell up toward your shoulder.
- Squeeze, then lower slowly until your arm is straight.
What you should feel
A focused squeeze in your biceps; your shoulder and back should not take over.
Common mistake
Swinging your torso to help; stay still and choose a lighter dumbbell.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the concentration curl work?
Concentration curl mainly works your biceps. It also helps your forearms.
Can I do the concentration curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the concentration curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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