Arms · Isolation

Concentration Curl

A seated one-arm curl with the elbow braced on the thigh for a strict squeeze.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on a bench and brace the back of the upper arm against the inner thigh.

  2. Let the dumbbell hang with the arm straight.

  3. Curl the dumbbell toward the shoulder.

  4. Squeeze at the top, then lower slowly.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Concentration Curl work?

The main muscle is Biceps. It also works Brachialis.

How many reps should I do?

FORGE suggests 10-12 reps for Concentration Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Concentration Curl?

These train the same muscles: Preacher Curl, Spider Curl, Dumbbell Curl.