Concentration Curl
Concentration Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Sit
Sit on the edge of a bench with your feet apart and flat on the floor.
- Upper-arm support
Rest the back of your working upper arm against the inner thigh on the same side.
- Hand direction
Hold the dumbbell with your palm facing forward and upward and your wrist straight.
- Bottom
Extend your elbow under control and balance the dumbbell above the floor.
- Curl
Exhale and curl the dumbbell toward your shoulder without shifting the elbow support.
- Top pause
Contract briefly without moving your upper arm.
- Lower and switch
Lower the dumbbell slowly; after the set, put it down safely and switch arms.
Key technique points
- Support the back of your upper arm.
- Do not press the elbow tip into your knee.
- Keep your thigh still.
- Do not curl your wrist.
- Do not pull the weight with your free hand.
- Use the same comfortable range on both sides.
Common mistakes
Resting on the elbow tip
Do not press the pointed elbow into your knee joint while lifting; spread contact across the back of your upper arm.
Moving the thigh
Do not lift your leg to move the elbow upward; keep the support surface still.
Leaning sideways
Do not shift your shoulder sideways against the weight; curl through elbow flexion with a fixed upper arm.
Helping with the free hand
Do not complete the last repetitions by pulling the dumbbell with your other hand; lower the weight when strict control ends.
Touching the floor at the bottom
Do not set the dumbbell on the floor and restart each repetition; retain muscle tension at your chosen bottom range.
Curling the wrist inward
Do not increase the top range by bending your wrist inward; keep your hand aligned with your forearm.
Frequently asked questions
Concentration Curl: why is “Resting on the elbow tip” a mistake?
Do not press the pointed elbow into your knee joint while lifting; spread contact across the back of your upper arm.
Concentration Curl: why is “Moving the thigh” a mistake?
Do not lift your leg to move the elbow upward; keep the support surface still.
Concentration Curl: why is “Leaning sideways” a mistake?
Do not shift your shoulder sideways against the weight; curl through elbow flexion with a fixed upper arm.
Concentration Curl: why is “Helping with the free hand” a mistake?
Do not complete the last repetitions by pulling the dumbbell with your other hand; lower the weight when strict control ends.
Concentration Curl: why is “Touching the floor at the bottom” a mistake?
Do not set the dumbbell on the floor and restart each repetition; retain muscle tension at your chosen bottom range.
Concentration Curl: why is “Curling the wrist inward” a mistake?
Do not increase the top range by bending your wrist inward; keep your hand aligned with your forearm.
What should I focus on when doing Concentration Curl?
Support the back of your upper arm. Do not press the elbow tip into your knee. Keep your thigh still. Do not curl your wrist. Do not pull the weight with your free hand. Use the same comfortable range on both sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.