Dumbbell Concentration Curl
Description
The dumbbell concentration curl is a strict bicep curl performed seated with the back of the working upper arm braced against the inside of the thigh. The braced position completely eliminates upper-arm movement and isolates the biceps with the highest peak contraction of any curl variation. It is a classic bodybuilding finishing exercise.
Muscle Group
Equipment Required
Dumbbell Concentration Curl Instructions
- Sit on the end of a flat bench with your feet wide apart and a dumbbell on the floor between your legs.
- Pick up the dumbbell with your right hand and lean forward slightly. Brace the back of your right upper arm against the inside of your right thigh, just above the knee.
- Let the dumbbell hang straight down. Place your left hand on your left knee for stability.
- Curl the dumbbell up by bending only at the elbow. Keep your upper arm completely still — only your forearm moves.
- Continue until the dumbbell reaches shoulder height or just under your chin. Squeeze your bicep hard for one to two seconds at the top.
- Lower the dumbbell under control over a count of two to three seconds. Fully extend your arm at the bottom.
- Complete all reps on the right side, then switch to the left.
- Keep your back flat — do not round excessively.
Dumbbell Concentration Curl Form & Visual
Dumbbell Concentration Curl Benefits
- Provides the highest peak bicep contraction of any curl variation
- Completely eliminates body english and cheating
- Trains one arm at a time for focused work and balance
- Excellent finisher for bicep workouts
- Builds bicep peak and detail
- Works at home with a single dumbbell and bench
Dumbbell Concentration Curl Muscles Worked
- Biceps brachii (especially the short head — peak)
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Concentration Curl Variations & Alternatives
- Cable Concentration Curl
- Kettlebell Concentration Curl
- EZ-Bar Concentration Curl
- Band Concentration Curl
- Standing Concentration Curl
- Hammer Concentration Curl
- Pause Concentration Curl (3-sec top hold)
- Tempo Concentration Curl (4-sec descent)
