Upper Arms Exercise · Dumbbell

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Dumbbell Concentration Curl

The concentration curl braces the elbow against the inner thigh, cutting off every other muscle group's ability to help the biceps finish the rep. That fixed elbow position makes it one of the strictest curl variations available — no swing, no shoulder drive, just the biceps under tension. It's commonly used to finish an arm day precisely because it isolates so completely.

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Also known as: Concentration Curl, Single Arm Concentration Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Concentration Curl

1. Sit on a bench with your legs spread apart, holding a dumbbell in one hand and resting that elbow against the inside of your thigh.
2. Straighten your arm fully, gripping the dumbbell with an underhand grip.
3. With your upper arm still, exhale and curl the dumbbell toward your shoulder as your biceps contract.
4. Keep curling until your biceps are fully squeezed and the dumbbell reaches shoulder height.
5. Pause briefly in the contracted position, squeezing your biceps.
6. Inhale and slowly lower the dumbbell back to the starting position.
7. Complete the desired number of repetitions, then switch to the other arm.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Concentration Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Dumbbell Concentration Curl work?

The Dumbbell Concentration Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Concentration Curl?

You do the Dumbbell Concentration Curl with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Concentration Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Concentration Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Concentration Curl?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.