Concentration Curl

The concentration curl is an isolated exercise your biceps.


How to perform the concentration curl

  1. Sit on the edge of a bench with your legs at about 70 - 80 degree angle from each other
  2. Pick up the dumbell from between your feet
  3. Keeping your arm straight, rest your triceps against your inner thigh
  4. Slowly raise the dumbell by bending your arm, until the dumbell almost touches your shoulder
  5. Slowly lower back until your arm is fully extended
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Brachialis (Lower Biceps)
Secondary Muscles

  • Biceps Brachii (Biceps)
  • Brachioradialis (Forearm)

Stabilizer Muscles
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Obliques (Side of waist)
  • Erector Spinae (Lower back)
  • Wrist Flexors (Inner forearm)