BicepsBeginner
Concentration Curl
How to do it
- 1
Sit on a bench and rest the back of your upper arm against your inner thigh.
- 2
Hold a dumbbell with your arm extended.
- 3
Curl the dumbbell toward your shoulder.
- 4
Lower slowly to full extension.
Common mistakes
- Using the leg to push the arm up.
- Rushing through the reps.
Tips
- Great finisher for a strong mind–muscle connection.
- Supinate hard at the top.
Alternatives
More biceps exercises
Workout plans
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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