Concentration Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit on a bench with feet spread wide and brace the elbow of the working arm against the inner thigh of the same leg to lock it in place.
• Lean slightly forward and keep the free arm out to the side so it does not assist the lift.
• Curl the dumbbell from a fully extended position up until the forearm is vertical and the bicep is fully contracted, keeping the elbow pinned to the thigh throughout.
• Lower the dumbbell slowly and under control back to full extension to make full use of the eccentric phase.

Common mistakes

• Lifting the elbow off the thigh to generate momentum, which breaks the isolation and turns the exercise into a partial cheat curl.
• Cutting the range of motion short at the top and not achieving a full bicep contraction.
• Rushing the lowering phase and neglecting the eccentric portion, which is a significant driver of muscle growth.

Frequently asked questions

What makes the concentration curl different from a standard bicep curl?

The fixed elbow position eliminates shoulder and trunk movement entirely, placing almost all of the load on the bicep without the possibility of using body momentum to assist.

How much weight should I use for concentration curls?

Select a weight that allows 8 to 15 clean repetitions without the elbow lifting off the thigh. Because the movement is fully isolated, most people use noticeably less weight than on standing curl variations.

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