Concentration Curl
A seated single-arm dumbbell curl with the elbow braced against the inner thigh. Eliminates momentum for a strict biceps contraction.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench with feet wide, lean forward and brace the back of one upper arm against the inner thigh, dumbbell hanging at arm's length.
Keep the upper arm fixed against the thigh.
Curl the dumbbell toward the shoulder.
Squeeze hard at the top.
Lower slowly to full extension, then switch arms.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbow braced
Curl to the shoulder, not the face
Slow negative
Common mistakes
Using the torso to lift
Not fully extending
Moving the elbow off the thigh
Safety notes
Keep the lower back supported by leaning from the hips rather than rounding.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.