Biceps exercise

Dumbbell Concentration Curl

How to do the Dumbbell Concentration Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit on a bench, with a dumbbell between your legs. Grab the dumbbell with one hand, then place your upper arm against your thigh. Tighten your core and engage your shoulder blades to create tension and reinforce posture. Make a fist with your off hand and extend your non-working…
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Illustration showing the Dumbbell Concentration Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Concentration Curl

  1. 1 Sit on a bench, with a dumbbell between your legs.
  2. 2 Grab the dumbbell with one hand, then place your upper arm against your thigh. Tighten your core and engage your shoulder blades to create tension and reinforce posture.
  3. 3 Make a fist with your off hand and extend your non-working arm out to the side. Curl the weight up with control, keeping the wrist in a neutral position. Emphasize the squeeze at the top of the rep; avoid any backwards lean or shoulder movement, keeping the focus on the biceps.
  4. 4 Slowly return to the starting position.