Muscles Worked
Learn more in the Biceps training guide →
Primary
Biceps
Highlighted muscles
How To Perform
- 1 Sit on a bench with legs wide. Hold a dumbbell in one hand.
- 2 Brace the back of the upper arm against the inner thigh.
- 3 Curl the dumbbell up toward the shoulder, keeping the upper arm perfectly stationary.
- 4 Squeeze and lower slowly.
Form Cues
- ✓ The thigh is a brace, not a lever — do not push off it.
- ✓ Supinate fully at the top for maximum bicep contraction.
Common Mistakes
- ✗ Letting the elbow move rather than keeping it braced against the thigh.
- ✗ Using too heavy a weight.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Concentration Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Concentration Curl? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Concentration Curl should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Concentration Curl target?
Concentration Curl primarily targets the Biceps.
Is Concentration Curl good for beginners?
Concentration Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Concentration Curl, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.