Dumbbell Concentration Curl

Dumbbell Concentration Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Dumbbell Concentration Curl is an isolation exercise that primarily targets the biceps brachii, especially the short head. It is a beginner-level exercise that’s easy to learn and effective for building size and peak in the biceps.

This exercise involves sitting on a bench and curling a dumbbell with one arm while bracing the working arm’s elbow against the inner thigh. The fixed position isolates the biceps and minimizes involvement of other muscle groups or momentum, making it an excellent movement for focused hypertrophy.

Because of its simplicity and control, the Dumbbell Concentration Curl is popular among beginners and advanced lifters alike. It also allows you to easily spot and correct imbalances between your left and right arm strength or muscle development.

Instructions

  1. Sit on a bench with your legs spread and a dumbbell in one hand.
  2. Lean forward slightly and rest your working arm’s elbow against the inside of your thigh.
  3. Let the dumbbell hang down fully extended toward the floor, palm facing forward.
  4. Curl the dumbbell up toward your shoulder by contracting your biceps.
  5. Pause briefly at the top for maximum contraction.
  6. Lower the dumbbell slowly back to the starting position.
  7. Complete all reps on one arm, then switch sides.

Common Mistakes

Using momentum

Swinging the dumbbell or moving your torso reduces isolation and increases injury risk.

Incorrect elbow placement

Letting the elbow slide off the thigh reduces stability and leads to poor form.

Rushing the reps

Quick, uncontrolled reps reduce time under tension and the effectiveness of the exercise.

Twisting the wrist

Rotating or curling the wrist at the top can cause unnecessary strain and reduce focus on the biceps.

Injuries

Dumbbell Concentration Curl is a low risk exercise when done with proper form.

Since you’re seated and braced, there’s minimal strain on the lower back or supporting muscles. However, poor wrist alignment or jerky movements may lead to forearm or elbow discomfort.

To prevent issues, avoid using heavy weights that force you to swing or lean. Focus on a slow, controlled motion and keep your wrist neutral throughout the curl. If you feel discomfort in your elbow, check your arm placement and make sure the dumbbell path stays vertical.

Frequently Asked Questions

Q: Can I use a bench with back support for this exercise?

No, this exercise requires a flat or incline bench without back support so you can lean forward freely.

Q: How many sets and reps are ideal for growth?

3–4 sets of 10–12 reps per arm is a good hypertrophy range for most people.

Q: Is it better to train both arms at once or one at a time?

This exercise is designed for one arm at a time to improve focus and muscle-mind connection.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.