Concentration Curl


Gym Equipment Needed

Musle Group



Grab one dumbbell and sit down on a flat bench.

Starting Position

Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.


To perform the Concentration Curl with proper technique, follow these steps:

  1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
  2. Hold a dumbbell in one hand and place the back of your upper arm against your inner thigh, just above the knee.
  3. Ensure your arm is fully extended, and your palm is facing inward.
  4. Curl the dumbbell upward while keeping your upper arm stationary and your back straight.
  5. Continue curling until your bicep is fully contracted and the dumbbell reaches your shoulder.
  6. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.
  7. Repeat the same motion for the recommended number of repetitions, then switch to the other arm.

The Concentration Curl primarily targets the following muscle group:

  • Biceps brachii (Biceps)
Tips on doing this exercise

To maximize the effectiveness of your Concentration Curls, consider the following tips:

  1. Focus on isolating the bicep muscle. Keep your upper arm stationary throughout the movement and avoid using momentum to lift the weight.
  2. Control the eccentric (lowering) phase of the exercise to work the muscle fully.
  3. Keep your back straight and maintain a stable seated position throughout the exercise.
  4. Breathe naturally and exhale as you curl the weight upward.

Common Mistakes

Ensure safe and effective execution of the Concentration Curl by avoiding these common mistakes:

  1. Using excessive weight: Choose a dumbbell that allows you to maintain proper form and control throughout the exercise.
  2. Rounding your back: Keep your back straight and avoid hunching forward or leaning back excessively.
  3. Allowing your elbow to move away from your inner thigh: Keep your upper arm firmly pressed against your inner thigh for stability.
  4. Swinging or using momentum: Avoid using your body to generate momentum. Focus on controlled movements.

Recommended Ranges
  • Beginners: Start with 2-3 sets of 10-12 repetitions per arm.
  • Intermediate: Aim for 3-4 sets of 8-10 repetitions per arm.
  • Advanced: Perform 4-5 sets of 6-8 repetitions per arm

Take Control
of your health

If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

Book a consultation