Concentration Curl
Learn how to perform Concentration Curl, a Arms exercise, with setup, breathing and common mistakes.
Concentration Curl · Preview
Setup
Sit on a bench, fix the inside of your upper arm against your inner thigh, and hold the dumbbell. You may lean slightly forward, but keep your shoulder and wrist comfortable.
Start phase
Keep your elbow against your thigh and curl with your biceps. Keep your wrist neutral as you lift.
End phase
Lower the dumbbell slowly. Do not fully relax your biceps at the bottom.
Target muscles
Think of pulling the dumbbell up with one biceps. The fixed position lets you feel strong biceps engagement with a light weight.
Common mistakes
Bending your wrist or leaning farther forward to force the rep reduces biceps tension. Prioritize a fixed elbow and slow lowering over more reps.
Breathing
Exhale as you lift and inhale as you lower. Steady breathing makes the pace easier to control one side at a time.
Coach tip
Pause for 1 second at the top and lower for 3 seconds. Start with your weaker side to check your left-to-right balance.
