Videos
Instructions
- Sit on a bench with legs spread and a dumbbell in one hand.
- Rest your elbow on the inside of your thigh, fully extending your arm.
- Curl the dumbbell toward your shoulder by contracting your biceps.
- Pause briefly at the top of the movement.
- Lower the dumbbell slowly to the starting position with control.
Technical Tips
- Keep your upper arm stationary throughout the curl.
- Avoid using momentum; perform the movement in a controlled manner.
- Ensure full extension and contraction for maximum effectiveness.
Breathing Tips
- Inhale before initiating the curl.
- Exhale as you lift the dumbbell.
- Inhale again while lowering back to the start.
Medical restrictions
- Elbow tendinitis
- Forearm strain
- Biceps tendon injuries
Concentration Curls are a classic isolation exercise that emphasizes peak contraction of the biceps for targeted muscle development. Performed with a dumbbell while seated, this movement minimizes the use of assisting muscles by stabilizing the upper arm against the inner thigh. This strict form isolates the biceps brachii, particularly the short head, making it a preferred choice for improving shape, symmetry, and mind-muscle connection. It’s an ideal exercise for individuals looking to focus on arm aesthetics and muscular definition. The controlled motion allows for precise technique and reduces the risk of cheating, ensuring that each repetition effectively loads the target muscle. Suitable for all training levels, Concentration Curls are frequently integrated into bodybuilding and strength routines as a finishing or accessory movement. By emphasizing form and contraction over heavy loads, this exercise contributes to well-defined, proportional arm development and complements other compound arm training methods.
What do concentration curls target?
Concentration curls primarily target the biceps, especially the short head, helping build arm peak and definition.
Are concentration curls better than regular curls?
Concentration curls provide stricter form and better biceps isolation than regular curls, making them excellent for targeted growth.
Can beginners do concentration curls?
Yes, concentration curls are beginner-friendly and effective for learning proper biceps engagement and form control.
How many reps should I do for concentration curls?
Aim for 3–4 sets of 10–15 reps, focusing on a slow and controlled motion to maximize biceps activation.
Should I do concentration curls with both arms at once?
Concentration curls are typically performed one arm at a time to ensure focused isolation and full range of motion.