Concentration Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Flexor Carpi Radialis

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on the end of a bench with feet wide and lean forward slightly.
2. Hold a dumbbell in one hand and rest the back of that upper arm against the inside of the same-side thigh.
3. Let the arm hang straight, palm facing up.
4. Curl the dumbbell toward your shoulder without moving the upper arm.
5. Lower slowly to full extension, finish the set, then switch arms.

Cues

• Use the thigh as a fixed pad for the arm.
• Turn the little finger slightly up at the top.

Common mistakes

• Pushing the arm off the thigh to help the weight up.
• Lifting the torso as the dumbbell rises.
• Stopping short of a straight arm at the bottom.

Variations

• Reverse-Grip Concentration Curl
• Standing Concentration Curl

Alternatives

• Preacher Curl
• Cable Concentration Curl
• Dumbbell Curl