Concentration Curl - Arms (WRONG-RIGHT)
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Upper Arms
- Type
- Strength
The concentration curl is a single-arm dumbbell exercise for the upper arms, isolating the biceps with help from the brachialis and forearm flexors. Performed seated with your elbow braced against your inner thigh, it removes momentum and lets you build the peak and mind-muscle connection in the biceps.
How to do the Concentration Curl - Arms (WRONG-RIGHT)
- 1Sit on the end of a bench with your feet planted wide and hold a dumbbell in one hand with an underhand (supinated) grip.
- 2Lean forward slightly from the hips and brace the back of that arm's upper elbow against the inside of the same-side thigh.
- 3Let the dumbbell hang straight down with your arm fully extended, keeping a small bend so the elbow stays loaded.
- 4Curl the dumbbell up toward your shoulder by flexing only at the elbow, squeezing the biceps as you rise.
- 5Pause briefly at the top with the biceps fully contracted, keeping your upper arm pinned against your thigh.
- 6Lower the dumbbell under control back to the start, resisting the weight through the full range of motion.
- 7Complete all reps on one arm, then switch the dumbbell to the other hand and repeat.
Form tips
- Keep your upper arm and elbow stationary against your thigh throughout — only the forearm should move.
- Lower the weight slowly over two to three seconds to maximize tension on the biceps.
- Fully supinate your wrist (turn the pinky toward you) at the top to recruit more of the biceps.
- Choose a weight you can control without swinging; this is an isolation lift, not a power movement.
Common mistakes
- Swinging the torso or jerking the dumbbell up, which shifts work off the biceps and risks straining the lower back.
- Lifting the elbow off the thigh to gain leverage, which removes the isolation that makes the exercise effective.
- Cutting the range short by not fully extending at the bottom, leaving the lower biceps undertrained.
- Using a weight so heavy that form breaks down, which loses tension and can strain the elbow.
Frequently asked questions
What muscles does the concentration curl work?
It primarily targets the biceps, with the brachialis and forearm flexors assisting. Bracing the elbow against your thigh isolates the biceps better than most other curl variations.
Is the concentration curl good for beginners?
Yes. Because your elbow is braced and only the forearm moves, it's hard to cheat with momentum, making it an easy way for beginners to learn to feel the biceps working.
How many sets and reps should I do?
For arm size, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight that lets you complete each rep without swinging.
What's a good alternative to the concentration curl?
Dumbbell preacher curls and seated incline dumbbell curls offer similar biceps isolation. Standing dumbbell curls work the same muscles but allow more weight and less strict isolation.
