Biceps · Dumbbells
Dumbbell Concentration Curl
The dumbbell concentration curl is an isolation exercise designed to place maximal stress on the biceps brachii and brachialis. It minimizes assistance from other muscle groups, making it suitable for lifters of any experience level near the end of an arm or pull-focused workout.
How to do it
- Sit on the edge of a bench with your feet flat on the floor, slightly wider than shoulder-width apart.
- Hold a dumbbell in one hand, and place the upper arm against your inner thigh.
- Keep your back straight and lean forward slightly.
- Inhale and brace your core. Exhale as you curl the dumbbell towards your shoulder, isolating the bicep.
- Keep your upper arm stationary, ensuring that only your forearm moves.
- Squeeze your bicep at the top of the movement.
- Slowly lower the dumbbell back to the starting position, controlling the movement throughout.
Common mistakes
- Lifting the upper arm off the inner thigh during the movement, which brings the front delt into play and reduces isolation.
- Swinging the torso backward to initiate the lift, which uses momentum instead of biceps strength.
- Flexing the wrist excessively at the top of the movement, which shifts tension to the forearm flexors and strains the joint.
- Dropping the dumbbell quickly without control, which wastes the muscle-building benefits of the eccentric lowering phase.
Tips
- Brace the back of your tricep firmly against the inner thigh just above the knee to create a rigid pivot point.
- Hold a brief one-second contraction at the top of the curl while actively squeezing your bicep before lowering the weight.
- Lower the dumbbell under a slow two-to-three-second tempo, stopping just short of a harsh elbow lockout.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions per arm with 60 to 90 seconds of rest between arms for hypertrophy. For muscular endurance or a metabolic finisher, use lighter weight for 12 to 15 reps with 45 to 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Does the concentration curl build a higher bicep peak?
Muscle shape is largely determined by genetics, but this exercise allows for an intense peak contraction that maximizes growth in the long head of the bicep.
Can concentration curls be done standing up?
Standing bent-over concentration curls are possible, but performing them seated against the thigh ensures superior stability and prevents body sway.
