Concentration Curls

About This Exercise

The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh. This position minimizes momentum and body english, allowing for a strict, focused contraction on the biceps muscle.

1Setup

1. Sit on the end of a flat bench with your feet flat on the floor, wider than shoulder-width. 2. Hold a dumbbell in one hand and lean forward slightly. 3. Place the back of your upper arm (just above the elbow) against the inner side of your corresponding thigh. 4. Allow your arm to extend fully, with the dumbbell hanging just above the floor. This is your starting position.

2Execution

1. Keeping your upper arm firmly pressed against your thigh and your torso stationary, curl the dumbbell upward in a smooth arc. 2. Focus on contracting your biceps. As you curl, you can subtly supinate your wrist (rotate the pinky upward) to enhance the peak contraction. 3. Continue until the dumbbell reaches shoulder level and your biceps are fully shortened. Hold this top position for a brief squeeze. 4. Slowly lower the dumbbell back to the starting position with control, fully extending your arm without locking the elbow. 5. Perform all repetitions on one side before switching.

Pro Tips

• Press your upper arm firmly into your thigh to eliminate shoulder and torso swing.
• Focus on the mind-muscle connection, feeling the biceps work throughout the entire range of motion.
• At the top of the movement, aim your pinky finger slightly higher than your thumb for a peak biceps contraction.
• Lower the weight slowly (2-3 seconds) to maximize time under tension and control.