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Arms

Concentration Curl

Beginner

A seated single-arm curl that maximizes bicep isolation and peak contraction.

Target muscles

Biceps

Calories burned

~5 kcal / set

Secondary muscles

—

Equipment

Dumbbell, Bench

Goal

Muscle Gain

Sets / Reps

3 × 10-12 per side

Benefits

  • • Maximum bicep isolation with no momentum
  • • Builds mind-muscle connection

Step by step

  1. 1Sit on a bench with your elbow braced against your inner thigh.
  2. 2Hold a dumbbell with your arm fully extended toward the floor.
  3. 3Curl the dumbbell up toward your shoulder.
  4. 4Lower back down slowly with full control.

Breathing guide

Exhale as you curl up, inhale as you lower.

Common mistakes

  • • Lifting the elbow off your thigh
  • • Rushing the lowering phase

Safety tips

  • • Focus on squeezing the bicep at the very top.
  • • Move slowly — this is not a momentum exercise.

Variations

  • • Cable concentration curl

Related exercises

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Tricep Pushdown

3 × 12-15

Skull Crusher

3 × 8-12