Concentration Curl (Seated)
The seated concentration curl is a dumbbell exercise targeting the biceps. By bracing the upper arm against the thigh, it isolates the bicep and limits momentum, making it highly effective for building peak bicep strength and definition.
How to do it
- Sit on a bench with your feet flat on the floor and a dumbbell in one hand.
- Rest the back of your upper arm against the inside of your thigh for support.
- Curl the dumbbell upward towards your shoulder by contracting your bicep.
- Pause at the top of the movement and squeeze your bicep.
- Slowly lower the dumbbell back to the starting position and repeat, then switch arms.
Form cues
- Press the back of your upper arm firmly against your inner thigh.
- Keep your torso steady without swinging your body.
- Curl the dumbbell smoothly up toward your shoulder.
- Squeeze your bicep hard at the top of the lift.
- Lower the weight slowly and with control.
Breathing: Exhale as you curl the dumbbell upward, and inhale as you lower it back down with control.
Common mistakes
- Using momentum by swinging your torso makes the exercise less effective for your biceps.
- Lifting the elbow off the thigh shifts the work away from the targeted muscle.
- Rushing the lowering phase misses out on important muscle-building time under tension.
Muscles worked
Primary: biceps. Secondary: lower arms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per arm, rest 60 s
Lose weight
3 sets × 12–15 reps per arm, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per arm, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow discomfort, ease off or choose a gentler arm movement.
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 brace my arm against my leg?
Resting your arm against your thigh prevents your shoulder from moving, which isolates the bicep and stops you from using momentum.
How heavy should the dumbbell be?
Start with a lighter weight than you would use for a standing curl so you can focus strictly on form and control.
Can I do this exercise standing up?
The seated position is key for this specific variation because it locks your arm in place, but standing curls are a great alternative.