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Exercise 0297 · REF gvsWLQw

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 and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly lower the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

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

More Upper Arms Exercises

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

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.