Concentration Curl

BicepsDumbbell

The concentration curl is a seated isolation exercise for the biceps. Bracing your elbow against your inner thigh locks out momentum and isolates the working arm, making it a great finisher to burn out your biceps at the end of a workout.

How to do it

1Sit on a bench with your legs wide and hinge slightly forward at the hips with a flat back.

2Hold a dumbbell in one hand and brace your elbow against the inside of your thigh on the same side.

3Fully extend your arm downward without locking out the elbow joint hard.

4Squeeze your bicep to curl the dumbbell smoothly up toward your shoulder.

5Lower the dumbbell back down under full control throughout the entire range of motion.

Common mistakes

Using your torso or shoulder to swing the weight up, taking tension off the bicep.

Sliding your elbow off your thigh during the rep, losing your leverage and arm anchor.

Dropping the weight quickly on the descent instead of controlling the negative.

Breathing

Exhale as you curl the dumbbell up, and inhale as you lower it smoothly.

Make it harder or easier

To make it easier, use a lighter dumbbell to maintain proper form.

To make it harder, pause and give an extra peak contraction at the top of the curl.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.