Smart Workout Diary

Dumbbell Concentration Curl

The dumbbell concentration curl is a seated single-arm biceps exercise in which the working elbow is braced against the inner thigh. It primarily trains the biceps while the forearm assists with gripping and controlling the dumbbell. It supports arm-strength and muscle-building goals through controlled elbow flexion.

Demonstration

Dumbbell Concentration Curl — demonstration 1
Dumbbell Concentration Curl — demonstration 2

Instructions

  1. Set up: Sit on the edge of a bench with your feet planted wide and hold a dumbbell in one hand with a neutral grip.
  2. Brace the arm: Lean forward slightly and place the back of your upper working arm against the inner thigh; let the dumbbell hang beneath the shoulder.
  3. Curl: Keep the upper arm still and curl the dumbbell upward by bending the elbow, turning the palm upward as you lift if comfortable.
  4. Contract and lower: Briefly squeeze the biceps near the top without lifting the elbow, then lower the dumbbell slowly until the elbow is nearly straight.
  5. Repeat evenly: Complete the planned repetitions with control, then switch arms. Keep the torso stable and stop if the movement causes sharp pain.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell that lets you avoid swinging the torso or shoulder.
  2. Keep the elbow planted: Do not let the elbow drift forward or lift away from the inner thigh during the curl.
  3. Control the lowering phase: Lowering slowly helps maintain tension and prevents the weight from pulling the elbow straight abruptly.
  4. Breathe naturally: Exhale as you curl and inhale as you lower without holding your breath.
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