Concentration Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Concentration Curls
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Muscles Worked
Alternatives to Concentration Curls
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Curls
Dumbbell curls are the quintessential arm exercise for building bicep strength and size. The unilateral nature of dumbbells helps identify and correct muscle imbalances between arms.
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2
Reverse Plate Curls
A beginner isolation strength exercise that works the biceps.
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3
Barbell Curls Lying Against An Incline
A beginner isolation strength exercise that works the biceps, using a barbell.
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4
Cable Hammer Curls - Rope Attachment
A beginner isolation strength exercise that works the biceps, using a cable machine.
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5
Machine Preacher Curls
A beginner isolation strength exercise that works the biceps, using a machine.
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6
Standing Concentration Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Flexor Incline Dumbbell Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Incline Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Reverse Barbell Preacher Curls
An intermediate isolation strength exercise that works the biceps, using an E-Z curl bar.
Frequently Asked Questions
What muscles do concentration curls work?
Concentration Curls primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for concentration curls?
Concentration Curls uses dumbbells.
Concentration Curls: is it suitable for beginners?
Yes. Concentration Curls is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of concentration curls?
Dumbbell Curls, Reverse Plate Curls, Barbell Curls Lying Against An Incline train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my concentration curls reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; concentration curls can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Concentration Curls with AI
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