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Concentration Curls

Concentration Curls trains 2 of the 18 muscle groups Full Coverage tracks: Biceps 90%, Forearms 20%.

Accessory Level: Beginner DumbbellsBench Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Concentration Curls - Start position
Start position
Concentration Curls - Finish position
Finish position

How to do it

  1. Sit on the end of a bench with your legs apart, a dumbbell in one hand.
  2. Rest the back of that upper arm against the inside of your thigh.
  3. Curl the dumbbell up toward your shoulder.
  4. Squeeze hard at the top, then lower all the way.
  5. Bracing against your thigh removes every bit of swing, so this is the strictest curl there is.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Curl, it loads Forearms 10 points lower. It needs Dumbbells + Bench where the other uses Dumbbells. Compared with the Preacher Curl, it loads Forearms 5 points lower. It needs Dumbbells + Bench where the other uses Barbell + Bench.

Other ways to train this

Other exercises for the Biceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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