Concentration Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Concentration Curls Instructions

  • Sit on the end of a bench with knees bent and a space between your legs with a dumbbell in front on the floor.
  • Hinge at the hip and grip the dumbbell with one arm.
    • You will be hinged forward with your arm between your legs throughout the exercise.
  • Begin by curling the weight up. 
    • Feel your biceps shortening and lengthening, controlling the motion from start to finish.
  • Once the bicep is fully contracted and the dumbbell reaches roughly shoulder level, lower to the starting position.
  • For this movement especially, the eccentric portion is just as important as the concentric.


  • The muscle used first will be used the most. Momentum will negate the movement.
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