How to do the Concentration Curl
Primary: Biceps · also works Forearms. Also called: seated concentration curl.
Step by step
- 1
Sit on a bench or chair with your feet wide and hold a dumbbell in one hand.
- 2
Rest the back of that upper arm against the inside of your thigh with your arm hanging down.
- 3
Curl the dumbbell up toward your shoulder without moving your upper arm.
- 4
Squeeze at the top, then lower slowly and switch arms after all reps.
Coaching cues
- Keep the upper arm braced against the thigh
- Turn your pinky up at the top
- Control the lowering phase
Common mistakes
- Lifting the upper arm off the thigh
- Swinging the torso
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Concentration Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Concentration Curl work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Concentration Curl should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Concentration Curl?
Same movement pattern, different equipment: Dumbbell Curl, Preacher Curl, Incline Dumbbell Curl, Cable Curl, Hammer Curl, Reverse Curl.
Is the Concentration Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.