Concentration Curl

How to Perform

1. Sit on a bench with legs apart, lean forward slightly
2. Brace the back of your working arm against your inner thigh
3. Curl the dumbbell up, rotating your wrist slightly at the top
4. Squeeze the bicep hard at the top for 1-2 seconds
5. Lower slowly over 3 seconds

Tips

• Keep your upper arm completely still against your thigh — any forward movement reduces the isolation effect
• No bench? You can do this standing with a cable, leaning against a wall for support
• Use a 2 second curl and 3 second descent — this is a finishing exercise where tempo matters more than weight
• Going too heavy and lifting your elbow off your thigh is the most common mistake — use a weight that allows perfect form for every rep
• Focus on the peak contraction — you should see the bicep bunch up at the top and feel an intense squeeze in the muscle belly

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Light to moderate weights for strict isolation work	Bowflex SelectTech 552	Read Review