Dumbbell Concentration Curl

Exercise for: Biceps

Difficulty to master: medium

Sit on a bench, lean forward, and hold a dumbbell with one hand. Rest your elbow on your inner thigh. Curl the weight up, squeezing your bicep, then lower slowly. Repeat.

#Info – Dumbbell Concentration Curl

The Dumbbell Concentration Curl focuses on isolating the biceps. Common mistakes include using momentum or swinging the dumbbell; keep movements controlled. Ensure the elbow is stable against the inner thigh for proper form. Adjust weight to maintain form and avoid straining. Benefits include improved bicep strength and muscle definition. Beginners should start with lighter weights, while advanced users can increase weight or reps for added intensity. To prevent plateaus, incorporate variations like tempo changes or super sets. Always prioritize form over weight to maximize gains and prevent injury.

#Equipment required

Dumbbells

#Muscles involved

Biceps brachii

#Related exercises

Dumbbell Concentration Curl

Standing High Pulley Cable Curl

Seated Barbell Wrist Curl

Seated Barbell Wrist Extension

Reverse Barbell Curl

Barbell Curl

Alternating Dumbbell Curl