Concentration Curls

An isolation exercise targeting the biceps, performed with a dumbbell while seated.

Instructions

• Sit on a flat bench with legs spread and feet flat on the floor.
• Hold a dumbbell in one hand and rest your elbow on the inner thigh of the same side leg.
• Curl the dumbbell upward by contracting the biceps, keeping the upper arm stationary.
• Pause at the top of the curl, then slowly lower the dumbbell back to the starting position.
• Repeat for the desired number of repetitions, then switch arms.

Common Mistakes to Avoid

• Using momentum or swinging to lift the dumbbell instead of using the biceps.
• Not fully extending the arm at the bottom of the movement.
• Letting the elbow move away from the thigh during the lift.

Additional Information