Concentration Curl

The concentration curl is a exercise that targets the bicep muscles in the upper arm. It is typically performed with a dumbbell and involves curling the weight towards the shoulder while seated and leaning slightly forward with the elbow resting against the inner thigh.

Concentration Curl


To perform the exercise:

  1. Sit on a bench with one dumbbell in hand and your feet flat on the ground.
  2. Rest the back of your upper arm on the top of your inner thigh, with your elbow bent and the dumbbell hanging straight down.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder, keeping your elbow against your inner thigh.
  4. Inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of reps, then switch sides and repeat the exercise with the other arm.


It’s important to keep proper form while performing the concentration curl to avoid injury and ensure that you are effectively targeting the bicep muscles. Keep your shoulder blades relaxed and don’t swing the dumbbell up, instead focus on using your bicep muscles to lift the weight.

Leave a Comment