How to Do the Concentration Curl
The concentration curl is a seated, one-arm dumbbell curl with your elbow braced against your inner thigh. Bracing removes momentum, so it works as a precise way to feel the biceps contract and to fix uneven arms. It suits beginners and lifters who want a strict finisher at the end of an arm workout.
Log every set of your Concentration Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- None to speak of
How to do the Concentration Curl
- 1
Sit on the end of a bench with your feet wide and a dumbbell in one hand.
- 2
Lean forward and rest the back of your upper arm against your inner thigh.
- 3
Let the dumbbell hang with your arm fully extended.
- 4
Curl the weight toward your shoulder without moving your upper arm.
- 5
Squeeze your biceps hard for a second at the top.
- 6
Lower the dumbbell slowly to the start, then finish all reps before switching arms.
Form cues to remember
- Elbow stays braced on your thigh
- Curl toward your shoulder, not your chest
- Squeeze hard at the top
- Lower for a slow count
Common mistakes
Swinging your torso
Stay planted and let only your forearm move.
Letting your elbow slide off your thigh
Press the back of your arm into your thigh through the whole set.
Using a weight that's too heavy
Drop the load until you can pause at the top.
Rushing the lowering phase
Take at least two seconds to lower the dumbbell.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps per arm, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps per arm, 30–45 sec rest |
Go light and strict; heavy swinging defeats the purpose and can strain the shoulder. Stop if your elbow joint, rather than the muscle, feels sore.
Superlift for iPhone
Track your Concentration Curl and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Concentration Curl FAQ
Does the concentration curl build the biceps peak?
You can't change the shape of your biceps, but the concentration curl is a good way to train the muscle hard. Its strict form helps you feel the contraction at the top.
Concentration curl vs preacher curl?
Both brace your arm to prevent cheating. Concentration curls are one arm at a time with a free-moving wrist, while preacher curls use a pad and let you use a bar for more load.
How heavy should the concentration curl be?
Light to moderate, since the point is a strict, controlled rep. If you have to lean or swing to finish the rep, the dumbbell is too heavy.
