Dumbbell Concentration Curl
Auto DetectedSeated isolation exercise targeting the biceps brachii by bracing the elbow on the inner thigh to minimize momentum and build bicep strength and size.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Traps
2/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a flat bench with feet wider than shoulder-width. Lean forward slightly and rest your elbow against the inside of your thigh.
- Grip dumbbell with supinated hand and fully extend arm toward floor.
- Keep upper arm fixed against thigh and exhale as you curl dumbbell toward shoulder.
- Squeeze biceps at top and pause briefly.
- Inhale and slowly lower dumbbell to full extension without locking elbow.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Fix elbow on thigh
- Squeeze at top
- Control the descent
- No body swing
Breathing
Inhale during the lowering phase and exhale as you curl the weight up while bracing your core.
Tempo
3-1-1
Range of Motion
From full elbow extension to flexion where dumbbell nears shoulder, keeping upper arm stationary.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute elbow pain present
- Do not hyperextend elbows
Spotting
Not typically needed; use light weights or safeties if progressing heavy.
Common Mistakes
- Using momentum to lift
- Swinging torso forward
- Locking elbows at bottom
- Rushing eccentric phase
When to Avoid
- Acute elbow or wrist injury
- Shoulder impingement
Flexibility Needed
- Full elbow flexion and extension
- Basic shoulder mobility
Build Up First
- Master basic standing dumbbell curl form
Also known as
Concentration Curl, Seated Bicep Curl, One-Arm Dumbbell Curl
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