Concentration Curl.

How to do it.

1. Step 01

   Sit on a bench, leaning forward with your elbow resting on your inner thigh.

2. Step 02

   Hold a dumbbell with an underhand grip, arm fully extended.

3. Step 03

   Curl the dumbbell upwards towards your shoulder, squeezing the biceps.

4. Step 04

   Keep your upper arm stationary and isolated.

5. Step 05

   Hold the peak contraction briefly.

6. Step 06

   Slowly lower the dumbbell back to the starting position.

Pro cues.

• Use a light-to-moderate weight to ensure strict form.

• Focus intensely on the biceps contraction.

• Avoid swinging the weight or using momentum.

Questions, answered.

What is the Concentration Curl?

An isolation exercise designed to maximize biceps contraction and peak development.

What muscles does the Concentration Curl work?

The Concentration Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Concentration Curl?

You need dumbbells to perform the Concentration Curl.

How many sets and reps should I do for the Concentration Curl?

A typical prescription for the Concentration Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Concentration Curl good for beginners?

Yes. The Concentration Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.