Concentration Curl: How-to, Tips & More
The Concentration Curl is a beginner isolation exercise for your biceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Concentration Curl
- Sit on a bench and rest the back of your upper arm against your inner thigh.
- Hold a dumbbell with your arm straight.
- Curl it to your shoulder and squeeze.
- Lower slowly, then switch sides after the set.
Concentration Curl tips
- Keep your upper arm pressed to your leg.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Concentration Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Concentration Curl work?
The Concentration Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Concentration Curl good for beginners?
Yes. The Concentration Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Concentration Curl?
You need dumbbells.
Add Concentration Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon