Dumbbell Concentration Curl

Dumbbell Concentration Curl

The Dumbbell Concentration Curl is a fantastic isolation exercise that targets the biceps brachii muscles. It is a popular choice among fitness enthusiasts who want to develop strong and defined arms. This exercise primarily works on the brachialis muscle, which is located underneath the biceps, helping to create that coveted "peak" in the biceps. The Dumbbell Concentration Curl is performed in a seated position, which allows for strict control of the movement and isolates the biceps muscles, minimizing the involvement of other muscle groups. This focused approach helps in maximizing muscular development in the biceps, leading to increased strength and size. To perform the Dumbbell Concentration Curl, you typically sit on a flat bench with your feet flat on the ground. Hold a dumbbell in one hand, placing your elbow on the inner part of the same-side thigh. While keeping your back straight and your upper arm stationary, contract your biceps to curl the dumbbell up towards your shoulder. Pause momentarily at the top of the movement, feeling the contraction in your biceps, and then slowly lower the dumbbell back down to the starting position, maintaining control throughout the motion. By incorporating the Dumbbell Concentration Curl into your workout routine, you can specifically target and strengthen your biceps muscles. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as you become stronger. Pair this exercise with other compound movements for a well-rounded arm workout to achieve your fitness goals.


  • Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand between your legs.
  • Place the back of your upper arm on the inner part of your thigh, just above the knee.
  • Keeping your upper body still, exhale and curl the dumbbell upward while contracting your bicep.
  • Continue the curl until you reach a full contraction of your bicep.
  • Inhale and slowly lower the dumbbell back to the starting position, controlling the movement.
  • Repeat for the desired number of repetitions and then switch to the opposite arm.

Tips & Tricks

  • Start with a weight that challenges you but allows for proper form and control throughout the movement.
  • Focus on maintaining a strict form to isolate the biceps and prevent cheating.
  • Keep your upper arm stationary throughout the exercise to maximize the work on the biceps.
  • Squeeze and contract the biceps at the top of each repetition for an extra burn.
  • Perform the exercise in a slow and controlled manner, avoiding momentum.
  • Use a full range of motion, lowering the weight until your arm is fully extended and then curling it up as high as possible.
  • Ensure proper breathing technique by exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.
  • Avoid excessive swinging or using your back to lift the weight, as it reduces the effectiveness of the exercise.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.
  • Combine concentration curls with other biceps exercises to create a well-rounded workout routine for optimal results.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine