How to Do the Concentration Curls
Beginner arms exercise with dumbbell.
The concentration curl is a seated, one-arm dumbbell curl where you brace the back of your upper arm against the inside of your thigh and curl the weight toward your shoulder. Bracing the arm on your leg stops any swinging or shoulder help, so the biceps have to do all the work, and you can focus on a hard squeeze at the top. It's an isolation exercise used after heavier curls or rows, not a main strength lift — light weight, strict reps and a slow lowering phase are what make it effective.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Sit on the end of a bench with your feet wider than shoulder-width and a dumbbell in one hand.
- 2Lean forward slightly and rest the back of your working upper arm against the inside of the same-side thigh.
- 3Let the dumbbell hang with your arm straight and your palm facing away from your leg.
- 4Curl the weight toward your shoulder, moving only at the elbow.
- 5Squeeze your biceps hard at the top for a second.
- 6Lower slowly until your arm is fully straight, finish all reps, then switch arms.
Concentration Curls form cues
- Rest the back of your upper arm — not your elbow joint — against the inside of your thigh.
- Start each rep from a fully straight arm.
- Curl the dumbbell toward the front of your shoulder, turning your little finger slightly up at the top.
- Hold the squeeze for one to two seconds, then lower over about three seconds.
Common Concentration Curls mistakes
Lifting the elbow off the thigh
If your arm leaves your leg, your shoulder is taking over. Use a lighter dumbbell.
Stopping short of a straight arm
The bottom of the curl is where the biceps are stretched. Straighten fully on every rep.
Going too heavy
This curl is about control and contraction. If you can't hold the top for a second, the weight is too heavy.
Who the Concentration Curls is for
Anyone wanting extra biceps work, including beginners — it's easy to learn and hard to cheat. It's also a good way to train a weaker arm on its own. Usually done for 2–3 sets of 10–15 reps per arm at the end of a pull or arm workout.
Concentration Curls vs similar exercises
vs Dumbbell Bicep Curl
Standing curls let you lift more weight with both arms at once; concentration curls give up load for stricter form.
vs Hammer Curls
Neutral grip that brings in more forearm and the brachialis. Many people use hammer curls and concentration curls in the same arm workout.
vs Barbell Preacher Curl
The same braced-arm idea using a preacher bench and a bar for both arms at once.
How to program the Concentration Curls
- Use the Concentration Curls later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Concentration Curls alternatives
No dumbbell? These train the same biceps, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Concentration Curls is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Concentration Curls with a move for the opposing muscles — the Dumbbell Lying Skull Crusher (triceps) or the Dumbbell Triceps Kickback (triceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Concentration Curls can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Concentration Curls automatically — then tracks every set.
Build my free planFrequently asked questions
Are concentration curls good for biceps?
Yes. Bracing your arm on your thigh removes swinging, so the biceps do the work. They're best as an accessory after heavier curls or rows.
How many sets and reps of concentration curls should I do?
2–3 sets of 10–15 reps per arm is a good default. Start with your weaker arm and match the reps on the other side.
What muscles does the Concentration Curls work?
The Concentration Curls primarily targets the biceps within the arms muscle group.
What equipment do I need for the Concentration Curls?
You need dumbbell to perform the Concentration Curls.
Is the Concentration Curls a compound or isolation exercise?
The Concentration Curls is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Concentration Curls should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Concentration Curls good for beginners?
Yes — the Concentration Curls is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Concentration Curls?
Good substitutes that train the same biceps include the Incline Reverse-Hands Push-Up (bodyweight), the Reverse Hands Push-Up (Bar) (bodyweight), the Dumbbell Bicep Curl (dumbbell). Pick the one that matches the equipment you have.
Can I do the Concentration Curls at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
