Weight Training

Concentration Curl exercise

The concentration curl is an isolation exercise that targets the biceps. Performed seated, it allows for strict form and focused contraction of the muscle, making it ideal for building bicep peak and definition.

Concentration Curl exercise demonstration

How to perform Concentration Curl

  1. Sit on a bench with your legs spread, holding a dumbbell in one hand.
  2. Rest your elbow on the inside of your thigh, letting the dumbbell hang down.
  3. Keep your back straight and core engaged.
  4. Curl the dumbbell up toward your shoulder by contracting your biceps.
  5. Pause at the top of the movement and squeeze your biceps.
  6. Lower the dumbbell slowly back to the starting position.
  7. Complete all reps on one arm before switching to the other.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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