Strength Training · Bodybuilding
Concentration Curl
The concentration curl is a seated, one-arm dumbbell curl with your upper arm supported against your inner thigh. It trains your biceps while limiting help from your shoulders and torso.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit near the front of a bench with your legs spread apart.
- Hold a dumbbell in one hand between your legs, palm facing forward.
- Lean forward from your hips.
- Rest the back of your working upper arm against your inner thigh, just above the knee.
- Place your free hand on your other thigh for support.
- Curl the dumbbell toward your shoulder by bending your elbow.
- Lower the dumbbell under control until your arm is nearly straight.
Form cues
- Keep your wrist straight.
- Breathe out as you curl.
- Keep your shoulder quiet.
Common mistakes
- Rocking your torsoReduce the weight until you can curl without shifting your chest backward.
- Digging your elbow into your thighSupport the fleshy back of your upper arm rather than pressing the point of your elbow into your leg.
Safety
Excessive weight or an abrupt drop at the bottom can strain your elbow or wrist.
- Start with a light practice set before choosing your working weight.
- Avoid snapping your elbow straight at the bottom.
- Set the dumbbell down before switching sides.
If curling causes elbow or wrist pain, use a lighter weight and a comfortable range, or seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its reps on the stronger side.