Concentration Curl

Equipment

Gym Equipment Needed

Muscle Group

Bicep

Setup

Choose a dumbbell you can control with strict form (no swinging). Sit on a bench with feet flat on the floor and enough space to let the dumbbell lower fully. This is an isolation exercise—use a moderate load and focus on slow, clean reps.

Starting Position

Sit and spread your knees slightly. Hold a dumbbell in one hand and place the back of that upper arm against the inside of your thigh on the same side, near the knee. Let the arm hang straight down with the dumbbell near your ankle. Keep your torso tall, shoulders relaxed, and core lightly braced. Your non-working hand can rest on your opposite thigh for balance. Start with your palm facing forward or slightly inward (whatever feels most comfortable).

Execution

Inhale and brace. Curl the dumbbell upward by bending at the elbow, keeping your upper arm pinned to your inner thigh the entire time. Lift until you reach a strong contraction near the top (around chest level), then pause briefly and squeeze the biceps. Exhale as you lift or at the top. Lower the dumbbell slowly back to full extension under control, maintaining tension and avoiding a dead hang at the bottom. Repeat for the desired reps, then switch arms.

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Tips on doing this exercise

Keep your upper arm glued to your thigh—only the forearm should move.

Use a slow lowering phase (2–3 seconds) to maximize biceps tension.

Squeeze hard at the top for 1 second without letting the shoulder roll forward.

Stop 1–2 reps before you lose control—clean reps build better arms.

If your wrist feels strained, keep it neutral and use a slightly lighter weight.

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Common Mistakes

Letting the upper arm move or lifting it off the thigh (turns it into a regular curl)

Swinging the weight or using the torso to assist

Bending the wrist back or twisting the wrist aggressively

Cutting the range short or dropping too quickly on the way down

Shrugging the shoulder or losing posture as fatigue sets in

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps per arm (controlled tempo)

Pump/finisher: 2–4 sets of 12–15 reps per arm (lighter, constant tension)

Strength-endurance: 3–4 sets of 6–10 reps per arm (slightly heavier, strict form)
Rest 45–75 seconds between sets.

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