Concentration Curl
The concentration curl is a seated dumbbell exercise that isolates the biceps by bracing the elbow against the inner thigh. This position eliminates momentum and forces pure biceps contraction, making it highly effective for developing bicep peak and definition.
How to do it
- Sit on a bench and lean forward slightly, resting your right elbow against the inside of your right thigh.
- Hold a dumbbell in your right hand with your arm fully extended.
- Curl the dumbbell upward toward your shoulder by flexing your elbow.
- Pause at the top and squeeze your bicep fully.
- Slowly lower the dumbbell back to the starting position.
- Complete the desired repetitions before switching arms.
Form cues
- Rest your elbow firmly against the inside of your thigh.
- Keep your torso steady and avoid swinging your body.
- Curl the dumbbell upward toward your shoulder smoothly.
- Pause for a brief second at the top of the movement.
- Lower the weight slowly back to full arm extension.
Breathing: Exhale as you curl the dumbbell up toward your shoulder, and inhale as you lower it back down.
Common mistakes
- Using momentum from your torso to lift the weight, which reduces the load on your biceps.
- Lifting your elbow off your thigh during the curl, which alters the angle and decreases isolation.
- Rushing the descent, which shortens the time your muscles spend under tension.
Muscles worked
Primary: biceps. Secondary: forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow or wrist discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I need to press my elbow against my inner thigh?
Bracing your elbow against your leg prevents your shoulder from moving, isolating your bicep and stopping you from using momentum.
How heavy should the dumbbell be for concentration curls?
Start with a lighter weight than you would use for a standing curl. The strict isolation makes the exercise significantly harder.
Can I do concentration curls standing up?
Traditional concentration curls are performed seated with the elbow braced on the thigh to ensure strict form, but standing variations do exist.