10 Best Concentration Curls Alternatives for Equipment-Limited Training
If you can't do concentration curls, use single-arm preacher curls, incline dumbbell curls, hammer curls, cable single-arm curls, or band curls. Use strict elbow bracing and a controlled 2-0-1 tempo to keep the biceps brachii and brachialis under tension; avoid shoulder swing to preserve isolation and peak contraction.
Original Exercise: Concentration Curls
How to Perform 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.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Concentration Curls Alternatives
1. Dumbbell Concentration Curl
99.9% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
2. Ez Bar Seated Close Grip Concentration Curl
99.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
96.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
4. Dumbbell One Arm Seated Hammer Curl
96% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
5. Dumbbell One Arm Concentration Curl (on Stability Ball)
95.8% MatchHow to perform this exercise
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
6. Dumbbell One Arm Hammer Preacher Curl
95.4% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
7. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
95.2% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
8. Dumbbell One Arm Zottman Preacher Curl
94.9% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
9. Dumbbell One Arm Reverse Preacher Curl
94.7% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
- Lower the dumbbell slowly until your arm is fully extended.
- Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
10. Dumbbell Seated Revers Grip Concentration Curl
94.7% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
Why You Might Need a Concentration Curls Alternative
You may need substitutes due to lack of dumbbells, elbow or wrist pain, or a desire for different loading patterns. Substitutes let you alter lever length, grip position, and stabilization to shift emphasis between the biceps long head, short head, and brachialis. For example, a supinated preacher curl increases distal biceps activation by limiting shoulder involvement; hammer curls shift activation toward the brachialis and brachioradialis which reduces elbow stress. Use deliberate tempo and keep the elbow fixed against a pad or thigh to retain isolation and avoid compensatory shoulder movement.
How to Choose the Right Substitute
Choose based on equipment, joint tolerance, and the specific biceps region you want to target. If you lack dumbbells, a resistance band with a supinated grip mimics peak contraction; anchor the band and curl with a controlled eccentric to maximize time under tension. If you have elbow pain, favor hammer curls or neutral-grip cable curls to reduce biceps tendon shear. Prioritize exercises that allow you to keep the elbow stabilized, maintain full elbow flexion range, and apply progressive overload with strict form.
Frequently Asked Questions
What muscles does Concentration Curls work?
Concentration curls primarily target the biceps brachii with significant contribution from the brachialis. The isolated elbow-flexion pattern emphasizes peak contraction of the biceps when you supinate the forearm and fully flex the elbow.
What is the best bodyweight alternative to Concentration Curls?
A close bodyweight option is the supinated single-arm inverted row with a narrow grip; keep the elbow close to your torso and pull until the elbow passes 90° to load the biceps. Focus on slow eccentrics and full supination at the top to increase biceps brachii activation.
Can I build muscle without doing Concentration Curls?
Yes—you can build biceps mass using compound and alternative isolation movements like preacher curls, incline curls, and controlled cable curls. Emphasize progressive overload, strict elbow stabilization, and full range of motion to maximize biceps recruitment and hypertrophy.
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