The concentration curl is an effective isolation exercise for building muscle and strength in the bicep and brachialis muscles of the upper arm. Now, this is one of the most popular exercises and for good reason… it works really well for isolating the biceps and allowing for a deep contraction in the muscle.
But since it’s not a compound exercise like the barbell curl, it’s best to use light to moderate weight in order to perform the reps with a full range of motion. It’s also a great exercise for anyone at any level of training. So, make sure you try the concentration curl in combination with your other bicep exercise for maximum growth potential.
In This Exercise:
- Target Muscle Groups: Biceps, Brachialis
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbell
- Difficulty: Beginner
- Sit on an upright bench or chair with your legs spread apart and place a dumbbell on the floor in front of you.
- Then, lean your torso over while keeping your back straight and pick up the dumbbell with your left hand.
- Now, rest the back side of your left upper arm on your left inner thigh and allow the dumbbell to hang down toward the floor.
- Curl the dumbbell upward and squeeze your biceps at the top of the movement without swinging or using momentum. Exhale during this portion of the exercise.
- Then, slowly lower the dumbbell back down but don’t lock out your elbow at the bottom.
- Complete the desired number of reps.
- Repeat with your right arm.
- Alternate between both arms for sets.
Variations & Tips:
- You can also use cables to perform the concentration curl as an alternative exercise.
- Do not lock out your elbows during the curl to the keep tension on your biceps.
- Avoid using momentum since the concentration curl is an isolation exercise.
- The concentration curl works the bicep and brachialis muscle which contribute to overall arm size.