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Arms · Dumbbell
Concentration Curl
How to do the Concentration Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Sit on the edge of a flat bench with your feet spread wider than shoulder-width apart and knees bent at 90 degrees.
- Pick up a dumbbell with your right hand and place the back of your right upper arm firmly against the inner thigh of your right leg.
- Brace your left hand on your left knee for stability, keeping your torso leaning slightly forward.
- Curl the dumbbell upward toward your right shoulder by flexing your elbow, ensuring your upper arm never lifts off your inner thigh.
- Squeeze your bicep hard at the top of the contraction for one full second.
- Lower the dumbbell slowly and under control back down until your arm is fully extended.
Coaching cues
- Upper arm locked against the inner thigh
- Squeeze hard at peak contraction
- Control the negative descent
Common mistakes
- Lifting the back of the upper arm off the inner thigh
- Using torso momentum or leaning back to lift heavier weight
- Rushing the negative phase
Equipment and setup
Flat bench, dumbbell
Seated on the edge of a flat bench with legs spread.
Also known as: Dumbbell Concentration Curl
Track your Concentration Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
