Form cues
- Keep elbow glued to thigh
- Curl only at the elbow
- Palm stays facing up
- Lower with control
Exercise
Dumbbell Concentration Curl
Upper arms, dumbbell
A seated single-arm biceps curl with the upper arm braced against the inner thigh to isolate the biceps.
Target: biceps. Also works: forearms.
Steps
- Sit on a bench with your feet flat and knees apart, holding a dumbbell in one hand.
- Lean forward slightly and brace the back of your upper arm against the inside of your same-side thigh near the knee.
- Let your arm hang straight down with your palm facing up and your wrist neutral.
- Curl the dumbbell toward your same-side shoulder without moving your upper arm.
- Squeeze your biceps at the top when your forearm is nearly vertical.
- Lower the dumbbell slowly until your elbow is fully extended, then repeat and switch sides.
Common mistakes
- Lifting the elbow off the thigh during the curl
- Swinging the torso to help raise the dumbbell
- Cutting the rep short and not fully lowering
- Bending the wrist back instead of keeping it neutral
Breathing
Inhale as you lower the dumbbell and exhale as you curl it up.
In the app, search for Dumbbell Concentration Curl and add it to a workout.