Concentration Curl

Concentration Curls Isolate your Biceps with a Limited Range of Motion and Your Elbow in a Locked Position

Welcome to our Concentration Curl Exercise Instruction Guide!

On this page you’ll learn how to do this version of the bicep curl using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so that you can add immediately to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name:	Concentration Curl
Main Muscle:	Biceps
Secondary Muscle(s):	Forearms
Exercise Type:	Pull, Isolation
Equipment Required:	Dumbbell; Bench

Exercise Description and Instruction:

Concentration Curls isolate your biceps with a very limited range of motion. “Concentrate” on the muscle contracting and using correct form.

To Perform This Exercise:

Sit on the end of a flat bench with your feet flat and your legs spread in a V.
Grasp a dumbbell in your hand with your palms facing up and your elbow pressed against your inner thigh just above your knee.
Curl the dumbbell up towards your chest while keeping your elbow locked in position on your thigh.
Slowly return to the starting position.
Repeat the prescribed number of repetitions and switch arms.

Tips:

Keep your whole body still other than the arm you are using.
To keep tension on the bicep, do not lock your elbows at the bottom of the movement.
Perform the exercise in a slow and controlled manor
Do not lift your elbow off of your thigh.

Variations:

Check out these other variations of the Bicep Curl exercise:

Seated Close Grip Concentration Curl
Dumbbell Concentration Curl on Stability Ball
Preacher Hammer Curl
Bicep Curl

Now that you’ve seen the Concentration Curl, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

All Weight Training Exercises
Bicep Workouts and Tricep Workouts
Best Bicep Exercises
Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

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Start at our Home Page.