10 Best Concentration Curls Alternatives for Equipment-Limited Training

Concentration Curls are done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Concentration Curl, the EZ Bar Seated Close Grip Concentration Curl and the One Arm Dumbbell Preacher Curl. Six harder versions, among them the Zottman Preacher Curl and the Dumbbell One Arm Seated Bicep Curl On Exercise Ball, are listed below as progressions rather than swaps.

Concentration Curls

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Concentration Curls

The steps for Concentration Curls themselves, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. 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.
  2. 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.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

The 10 Best Concentration Curls Alternatives

10 substitutes, ranked by how closely each one matches Concentration Curls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Concentration CurlPlay demonstration

    1. Dumbbell Concentration Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
    2. Fully extend your arm and hold the dumbbell with an underhand grip.
    3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as Concentration Curls
    • Primary muscle: biceps, the same as Concentration Curls
    • Equipment: free weights, the same as Concentration Curls
    • Body position: seated, the same as Concentration Curls
  2. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    2. EZ Bar Seated Close Grip Concentration Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as Concentration Curls
    • Primary muscle: biceps, the same as Concentration Curls
    • Equipment: free weights, the same as Concentration Curls
    • Body position: seated, the same as Concentration Curls
  4. Zottman Preacher Curl

    Progression

    4. Zottman Preacher Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
    3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
    4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as Concentration Curls
    • Primary muscle: biceps, the same as Concentration Curls
    • Equipment: free weights, the same as Concentration Curls
    • Body position: seated, the same as Concentration Curls
  6. Dumbbell One Arm Seated Hammer CurlPlay demonstration

    6. Dumbbell One Arm Seated Hammer Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    5. Pause for a moment at the top, squeezing your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as Concentration Curls
    • Primary muscle: biceps, the same as Concentration Curls
    • Equipment: free weights, the same as Concentration Curls
    • Body position: seated, the same as Concentration Curls

Concentration Curls FAQ

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.

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