Concentration Curls
Concentration Curls 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
- Seating
Sit at the end of a flat bench with legs apart and feet planted.
- Take the dumbbell
Hold the weight in one hand and place the back of that upper arm against the same inner thigh.
- Bottom position
Extend your arm downward with the dumbbell clear of the floor and your palm facing forward.
- Curl
Keep your upper arm still and bend your elbow to bring the dumbbell toward your shoulder.
- Palm control
Keep your palm facing up without forcing extra rotation through your wrist.
- Lower
After a brief top pause, slowly extend your elbow.
- Switch sides
Complete the set and safely put down the weight before changing arms.
Key technique points
- Stabilize your upper arm against your inner thigh.
- Do not press the point of your elbow into your knee.
- Keep the dumbbell off the floor.
- Do not force wrist rotation.
- Do not pull with your free hand.
- Use the same control for both arms.
Common mistakes
Using the knee as a lever
Do not push your leg upward to accelerate your elbow; keep the thigh support still.
Leaning sideways
Do not tilt your shoulder sideways as the dumbbell rises; curl with a stable upper arm.
Pressing on the elbow tip
Do not concentrate all pressure on one joint point over your knee; broadly support the back of your upper arm.
Forcing wrist rotation
Do not bend your hand at end range to raise your little finger; stay within comfortable supination.
Resting at the bottom
Do not put the dumbbell on the floor each repetition; maintain muscular tension at the bottom.
Assisting with the other hand
Do not pull the weight up with your free hand when struggling; finish the set when clean curls are no longer possible.
Frequently asked questions
Concentration Curls: why is “Using the knee as a lever” a mistake?
Do not push your leg upward to accelerate your elbow; keep the thigh support still.
Concentration Curls: why is “Leaning sideways” a mistake?
Do not tilt your shoulder sideways as the dumbbell rises; curl with a stable upper arm.
Concentration Curls: why is “Pressing on the elbow tip” a mistake?
Do not concentrate all pressure on one joint point over your knee; broadly support the back of your upper arm.
Concentration Curls: why is “Forcing wrist rotation” a mistake?
Do not bend your hand at end range to raise your little finger; stay within comfortable supination.
Concentration Curls: why is “Resting at the bottom” a mistake?
Do not put the dumbbell on the floor each repetition; maintain muscular tension at the bottom.
Concentration Curls: why is “Assisting with the other hand” a mistake?
Do not pull the weight up with your free hand when struggling; finish the set when clean curls are no longer possible.
What should I focus on when doing Concentration Curls?
Stabilize your upper arm against your inner thigh. Do not press the point of your elbow into your knee. Keep the dumbbell off the floor. Do not force wrist rotation. Do not pull with your free hand. Use the same control for both arms.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.