Concentration Curl
- Primary muscle group
- Biceps
- Equipment
- Dumbbells
- Movement type
- Isolation
- Where
- Home or gym
How to do Concentration Curl
Setup
Sit on a bench with feet wide, holding a dumbbell in one hand. Lean forward and brace the back of your working arm against the inside of your thigh, letting the weight hang straight down.
How to do it
- Keep your upper arm completely still against your thigh throughout the movement.
- Curl the weight up toward your shoulder in a smooth arc, squeezing your bicep at the top.
- Lower the dumbbell under control until your arm is fully extended.
- Exhale as you curl up, inhale as you lower down.
- Complete all reps on one side before switching arms.
Watch out for
- Moving the upper arm or shoulder during the curl instead of isolating the bicep.
- Using momentum or swinging the weight rather than controlled muscle contraction.
- Not achieving full range of motion by stopping short at the bottom or top.
How FlexFit programs Concentration Curl
Concentration Curl is a biceps movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.