Concentration Curl
Gym Exercise Card
Equipment
The concentration curl is an isolation exercise primarily targeting the biceps. It involves sitting on a bench, leaning slightly forward, and curling a dumbbell with one arm while stabilizing it against the inner thigh. This movement enhances bicep strength and definition.
How to do it
- Sit on a bench with legs apart, holding a dumbbell in one hand.
- Lean forward slightly, resting the elbow of the weighted arm against the inner thigh.
- Curl the dumbbell toward your shoulder, squeezing the biceps.
- Lower the dumbbell slowly back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.