Concentration Curl
A seated single-arm curl with the elbow braced against the inner thigh, eliminating momentum for strict biceps work.
Muscle activation
- Biceps90%
- Forearms10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit on the end of a bench with feet wide.
2. Mid-rep
Squeeze hard at the top.
3. End of the movement
Lower slowly to full extension.
4. Common mistake
Using the shoulder or torso to lift
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit on the end of a bench with feet wide.
- 2Hold a dumbbell and brace the back of your upper arm against your inner thigh.
- 3Let the arm hang straight with the palm facing up.
Execution
- 1Curl the dumbbell toward your shoulder without moving the upper arm.
- 2Squeeze hard at the top.
- 3Lower slowly to full extension.
- 4Finish all reps on one side, then switch.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Arm braced on thigh
- Pinky turns up
- Squeeze hard
- Slow down
Common mistakes
Using the shoulder or torso to lift
Keep the upper arm locked against the thigh.
Stopping short of full extension
Lower all the way each rep.
Rushing reps
Use a slow eccentric and a squeeze at the top.
Range of motion
From arm fully extended to the dumbbell near the shoulder.
Variations
Easier
Lighter concentration curl with a pause
Harder
Concentration curl with a 4 s eccentric
At home
Band concentration curl
Machine / cable
Single-arm cable curl