Dumbbell Concentration Curl
The concentration curl is one of the strictest biceps exercises you can do, isolating the muscle almost completely by removing momentum from the equation.
Equipment
Dumbbell
Difficulty
beginner
Sets & reps
3 sets · 10-12 reps
Muscles worked
Biceps
A seated, single-arm biceps curl braced against the inner thigh, isolating the biceps with minimal help from the rest of the body.
How to do it
- Sit on a bench with your legs spread, holding a dumbbell in one hand.
- Brace the back of your upper arm against the inside of your thigh.
- Curl the dumbbell up toward your shoulder, squeezing your biceps at the top.
- Lower back down under control to full arm extension.
- Complete all reps on one side before switching arms.
Coaching tips
- Bracing your arm against your leg removes momentum, making this one of the strictest biceps exercises available.
- Focus on squeezing the biceps at the top rather than just lifting the weight.
- Use a lighter weight than a standing curl — strict form matters more here than load.
Common mistakes
- Letting the upper arm lift off the thigh, which reintroduces momentum.
- Rushing through reps instead of controlling both the lift and lowering phase.
Frequently asked questions
Why is the concentration curl so effective?
Bracing the arm against the thigh eliminates swing and momentum almost entirely, forcing the biceps to do all the work through the full range of motion.
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