Dumbbell Concentration Curl

Sit on a bench and lean forward slightly. Hold a dumbbell with one hand and rest your elbow on your inner thigh. Curl the dumbbell up, pause at the top, then lower with control. Focus on isolating the biceps.

BICEPS · PULL

Dumbbell Concentration Curl: how the movement is executed

How it is executed

Sit on a bench and lean forward slightly.
Hold a dumbbell with one hand and rest your elbow on your inner thigh.
Curl the dumbbell up, pause at the top, then lower with control.
Focus on isolating the biceps.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

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Variations and substitutions

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Biceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

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Dumbbell Concentration Curl

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