Dumbbell Concentration Curl

BicepsBench, Dumbbell

A strict biceps isolation exercise done seated. Bracing your elbow against your inner thigh completely eliminates momentum for maximum peak contraction.

How to do it

1Sit on a bench, spread your feet, and brace the back of your working elbow against your inner thigh.

2Grasp the dumbbell with an underhand grip and fully extend your arm.

3Curl the dumbbell toward your shoulder using pure biceps strength, keeping your upper arm still.

4Pause at the top peak, then lower the weight back down under complete control.

Common mistakes

Lifting your elbow off your thigh during the lift, shifting tension into your shoulder joint.

Swinging your torso or dipping your non-working shoulder to pull the weight up.

Dropping the arm quickly at the bottom, putting strain on the elbow tendon.

Breathing

Exhale as you curl the dumbbell up, and inhale as you return to the start position.

Make it harder or easier

To simplify, use your free hand to assist on the eccentric phase of the last few reps.

To progress, turn your wrist outward extra hard at peak contraction.

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.