Dumbbell Concentration Bicep Curl
The dumbbell concentration bicep curl is a dumbbell isolation exercise targeting the biceps. Bracing the arm against the inner thigh eliminates swinging and maximizes bicep isolation for focused muscle development.
How to do it
- Sit on a bench with feet flat on the floor and hold a dumbbell in one hand.
- Rest the back of your upper arm against the inside of your thigh.
- Curl the dumbbell upward toward your shoulder, focusing on squeezing your bicep at the top.
- Slowly lower the dumbbell back to the starting position.
- Complete the desired repetitions, then switch arms.
Form cues
- Sit tall with your feet flat and wide on the floor.
- Press the back of your upper arm firmly against your inner thigh.
- Keep your upper arm completely still as you curl the weight.
- Squeeze your bicep hard at the top of the movement.
- Lower the dumbbell slowly and with control.
Breathing: Exhale as you curl the dumbbell up toward your shoulder, and inhale as you slowly lower it back down.
Common mistakes
- Swinging the torso to lift the weight, which takes the work away from your bicep.
- Lifting the elbow off the inner thigh, turning the movement into a standard curl.
- Rushing the lowering phase, missing out on valuable muscle-building time under tension.
Muscles worked
Primary: biceps. Secondary: forearms.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per arm, rest 60 s
Lose weight
3 sets x 12-15 reps per arm, rest 45-60 s
Build muscle
3-4 sets x 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 or wrist discomfort, ease off and choose a gentler curling variation.
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?
Bracing your arm against your inner thigh prevents your shoulder and torso from swinging, ensuring your bicep does all the work.
How often can I do concentration curls?
You can include bicep isolation exercises 2 to 3 times per week, making sure to rest your arms between sessions.
What if I feel this in my forearm instead of my bicep?
That is normal if your grip is too tight or your forearms are weak, but try to focus on actively bending from the elbow rather than pulling with your hand.