Dumbbell Concentration Curl
Upper arm rests against the inner thigh.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on a bench with legs spread and feet flat on the floor.
- Lean forward slightly from your hips, keep your back flat, and rest your free hand on your other thigh.
- Rest the back of your working upper arm against your inner thigh.
- Hold a dumbbell with a supinated grip and let the arm hang straight.
- Curl the weight up toward your shoulder while keeping the upper arm still.
- Squeeze the biceps hard at the top of the movement.
- Lower the dumbbell slowly back to the starting position.
Common mistakes
- Lifting the elbow off the thigh to generate momentum.
- Swinging the torso or shoulders to help lift the weight.
- Rushing the lowering phase instead of controlling the descent.
Tips
- Keep your elbow pinned firmly against the inner thigh throughout the set.
- Rotate your pinky finger slightly upward at the top for a harder squeeze.
- Control the negative phase to maximize time under tension.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
