Exercise Library
Dumbbell Concentration Curl
The dumbbell concentration curl is a seated single arm curl with the working elbow braced against the inside of your thigh. Locking the upper arm in place removes momentum entirely and isolates the biceps brachii and brachialis one arm at a time. Lifters use it as a finisher to chase a strong peak contraction and to sharpen the mind muscle connection with each biceps individually.
DumbbellBiceps brachii
Primary muscle
Biceps brachii
Secondary muscles
brachialis, forearms
Equipment
Dumbbell
Category
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How to Do the Dumbbell Concentration Curl
- Sit on a bench with your feet wide and a dumbbell in one hand.
- Lean forward and brace the back of that upper arm against the inside of your thigh, arm hanging toward the floor with the palm facing away from the leg.
- Place your free hand on the other knee for support.
- Exhale and curl the dumbbell up toward your shoulder, keeping the upper arm pressed into the thigh.
- Squeeze the biceps hard at the top for a full second.
- Inhale and lower the weight slowly until the arm is fully extended.
- Finish all reps on one arm before switching sides.
Common Mistakes
- Pulling with the shoulder: shrugging or rocking the torso to help the weight up breaks the isolation; only the forearm should move.
- Losing the thigh brace: letting the elbow slide off the leg mid set reintroduces swing; re-set the arm position if it slips.
- Going too heavy: this is a precision exercise, and most lifters get more from strict reps with 6 to 12 kg than sloppy reps with more.
- Short top squeeze: rushing past the contracted position wastes the exercise's main strength; hold and squeeze at the peak of each rep.
Track This Exercise in the App
Log your dumbbell concentration curl sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.