Concentration Curl

Start

Finish

How to do it

Sit on a bench with legs apart, brace the back of your upper arm against the inside of your thigh, and curl the dumbbell to your shoulder while the elbow stays glued to the leg.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Rocking the torso back to help the dumbbell up, which is easy to do unnoticed
• Pushing the thigh into the arm to assist the lift
• Stopping the descent short instead of returning to a fully straight arm each rep

Variations

• Standing concentration curl hinged forward with a free-hanging arm
• Concentration curl with a two-second hold at the top

Can't do this one? Swap it for

• Dumbbell Preacher Curl
• Spider Curl
• Dumbbell Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps