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Upper Arms Exercise · Dumbbell

Dumbbell Concentration Curl exercise animation

Dumbbell Concentration Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

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.

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.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

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More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Concentration Curl work?
The Dumbbell Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Concentration Curl?
The Dumbbell Concentration Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Concentration Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.