Concentration curl
Primary muscles: Biceps. Assisting muscles: Forearms.
How to do it
- Sit on a bench with a dumbbell between your feet, legs apart and knees bent.
- Grip the dumbbell with your right hand and rest the back of your upper arm against the inner side of your right thigh, arm extended – this is the starting position.
- Keep your upper arm fixed and curl the dumbbell toward your shoulder, contracting the biceps and breathing out, without swinging your arm.
- Hold the contraction for a second at the top, then lower the dumbbell under control, breathing in.
- Repeat for the desired number of reps, then switch arms.
Key to the execution: Brace your arm against your thigh and isolate the movement at the elbow only.
Common mistakes
- Swinging the dumbbell instead of using a strictly controlled movement.
- Not bracing your arm against your thigh, losing the stability this exercise relies on.
- Raising your shoulder during the curl.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.