Dumbbell Concentration Curl
Isolate those biceps! This focused curl builds strength and definition when you do it right.
The Dumbbell Concentration Curl mainly works the biceps, with help from the forearms, chest and triceps. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors); Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Dumbbell Concentration Curl Variations and Alternatives
How to do the Dumbbell Concentration Curl
Position yourself: Sit on a bench with your feet flat on the floor, spaced apart for stability.
Establish arm placement: Lean forward slightly, and firmly plant your right elbow against the inside of your right thigh, just above the knee. Hold a dumbbell in your right hand, arm extended, with a palm-up grip.
Stabilize your upper body: Place your left hand on the top of your left thigh for support and to keep your upper body stable.
Perform the curl: Curl the dumbbell up towards your shoulder, focusing on contracting the bicep. Move only your forearm; keep your upper arm and elbow stationary against your thigh.
Squeeze and hold: Squeeze the bicep at the top of the movement.
Lower with control: Slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.
Switch arms and repeat: Perform the desired number of repetitions, then switch and repeat with the left arm.
Make sure to keep your back straight and not to use your back or shoulders to lift the weight—this exercise is about isolating the biceps. Avoid swinging motions, as they can reduce effectiveness and increase the risk of injury.
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Dumbbell Concentration Curl FAQs
What muscles does the Dumbbell Concentration Curl work?
The Dumbbell Concentration Curl mainly works the biceps, with help from the forearms, chest and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Concentration Curl?
Dumbbells or exercise bench.
What workout day should the Dumbbell Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Concentration Curl variations and alternatives?
Similar exercises include the Barbell Seated Close-Grip Concentration Curl, Barbell Standing Concentration Curl, Bicep Leg Concentration Curl and Bodyweight Seated Single-Arm Concentration Curl.
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