Concentration Curls

  • Alternative Names: Dumbbell concentration curl, concentrated bicep curl, seated concentrated curls, db concentrated curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Biceps, forearm
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Standing, cable concentration curls
  • Alternative: Cable preacher curl, incline inner bicep curl, high cable curls

The concentration curls, as the name suggests, concentrates on your bicep brachii. It is considered a staple in arm-building workout routines that helps you get a bigger bicep pump like a strongman. Being a unilateral exercise performed with a slow tempo, it works each of your biceps equally and helps prevent muscular imbalances.


  • Strengthens your biceps by achieving maximum muscle activation
  • Allows you to have more control over the movement because of the stationary position of your elbow
  • Develops a symmetrical body because of even development of your biceps

Concentration Curl Vs. Bicep Curl

Concentration Curl Bicep Curl
Movement Involves Contraction of biceps without using your body’s momentum in a seated position Bicep contraction using slight momentum when lifting heavy in a standing or seated position
Muscles Worked Biceps, forearm Biceps


How to do Concentration Curls

Sit on a bench with a dumbbell (weighing about 20-30 lb) placed in front of you between the legs, keeping your legs spread and the knees bent. Pick the db up with your right hand using a supinated grip and place the back of your upper arm on the base of your right knee or the inner thigh. Stabilize yourself by placing the other hand on the left thigh. While keeping your upper arm stationary, curl the dumbbell forward and up to your shoulder level as you breathe out. Squeeze your biceps brachii at the top of the lift and hold the contraction for one count. Gradually lower the dumbbell back to the initial position while breathing in. Perform the required number of reps and then switch to the other side.

Dumbbell Concentration Curl Tips

  • Do not swing your torso at any point during the exercise.
  • Bend your elbow slightly at the initial position to maintain tension through your biceps.
  • Make sure to position the little finger at a higher level than your thumb at the top of the lift to achieve maximum contraction.


  1. Standing Concentration Curl: Is similar to the dumbbell concentration curl except that it performed by bending at your waist and leaning forward in a standing position.
  2. Cable Concentration Curl: Is performed by standing or sitting in front of a low pulley cable machine and then holding the cable attachment with one hand.

Alternative Exercises

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