Concentration Curls
How to do the Concentration Curls with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Concentration Curls
- 1
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- 2
Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- 3
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- 4
Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- 5
Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
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Every Concentration Curls set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Concentration Curls: common questions
What muscles does the Concentration Curls work?
The Concentration Curls primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Concentration Curls suitable for beginners?
Yes. The Concentration Curls is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Concentration Curls?
To do the Concentration Curls you'll need a dumbbell.
Is the Concentration Curls a compound or isolation exercise?
The Concentration Curls is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Concentration Curls with correct form?
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Follow the full step-by-step above for the complete movement.
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