Concentration Curl
A seated single-arm curl that braces the elbow against the inner thigh for a strict biceps contraction.
Equipment: Dumbbells
How to do it
- 1Sit on a bench with your legs spread, holding a dumbbell in one hand and bracing the back of that upper arm against the inside of your thigh.
- 2Let your arm hang straight down, then curl the dumbbell up toward your shoulder without moving your elbow.
- 3Squeeze your biceps hard at the top, then lower the dumbbell back down slowly to a full extension.
Common mistakes
- Using momentum or rocking the torso to help lift the weight instead of curling strictly with the arm.
- Letting the elbow slide along the thigh for leverage instead of keeping it fixed in place.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Concentration Curl safe for beginners?
Yes. The Concentration Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Concentration Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have dumbbells for the Concentration Curl?
The Barbell Bicep Curl targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Barbell Bicep CurlRelated exercises
Learn more
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