Concentration Curl

Exercise / Biceps

Concentration Curl overview

The Concentration Curl is a classic isolation exercise that targets the biceps, emphasizing the peak contraction of the muscle. This exercise is often performed while seated, allowing for better focus and stability during the movement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Concentration Curl in your arm training routine.

The Concentration Curl primarily targets the biceps.

Concentration Curl how to perform

  • Step 1: Sit on a bench or chair with your legs spread apart and feet flat on the floor.
  • Step 2: Hold a dumbbell in one hand, letting it hang between your legs, arm fully extended.
  • Step 3: Position your elbow against the inside of your thigh, creating a stable base.
  • Step 4: Inhale and curl the dumbbell toward your shoulder, focusing on the contraction of the biceps.
  • Step 5: Keep your upper arm stationary and elbow against your thigh throughout the movement.
  • Step 6: Exhale and lower the dumbbell back to the starting position, fully extending your arm.

Perform each repetition with controlled movements, concentrating on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a stable and upright seated position.
  • Keep your upper arm stationary against your thigh to isolate the biceps.
  • Control the descent and ascent of the dumbbell to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Cross-Body Concentration Curl: Curl the dumbbell across your body for a different angle of bicep activation.
  2. Seated Alternating Concentration Curl: Alternate between arms for a continuous and focused workout.
  3. Preacher Curl Machine: Utilize a preacher curl machine for added stability and a different range of motion.
  4. Incline Concentration Curl: Perform the exercise on an incline bench for a variation in muscle engagement.