The concentration curl isolates the biceps for maximum muscle engagement. This exercise is performed seated, focusing on one arm at a time.
- Sit on a bench with your legs spread.
- Hold a dumbbell in one hand, resting your elbow against the inside of your thigh.
- Curl the dumbbell towards your shoulder, squeezing the bicep at the top.
- Lower the dumbbell back to the starting position.
- Complete the desired repetitions before switching arms.
How to perform the Concentration Curl - Arms (WRONG-RIGHT)
- Set up. Set up in a stable, balanced starting position appropriate for the Concentration Curl - Arms (WRONG-RIGHT) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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