7 Best Dumbbell Concentration Curl Alternatives for Limited Equipment
The Dumbbell Concentration Curl is done seated with dumbbells. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Concentration Curl
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Forearms
How to perform Dumbbell Concentration Curl
- 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.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Ranked Dumbbell Concentration Curl Alternatives
7 substitutes, ranked by how closely each one matches the Dumbbell Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Biceps Leg Concentration Curl
90% match- Biceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the biceps with bodyweight alone.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Dumbbell Concentration Curl
- Primary muscle: biceps, the same as the Dumbbell Concentration Curl
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell Concentration Curl
2. Bodyweight Side Lying Biceps Curl
80% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Dumbbell Concentration Curl
- Primary muscle: biceps, the same as the Dumbbell Concentration Curl
- Equipment: bodyweight only, not free weights
- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Concentration Curl
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
5. One Arm Towel Row
33% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Concentration Curl
6. Bodyweight Standing One Arm Row
33% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Concentration Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Concentration Curl
Why You Might Need a Dumbbell Concentration Curl Alternative
You might substitute the Dumbbell Concentration Curl for several reasons: elbow or wrist pain from the fixed support position, no access to dumbbells, or a need to address strength imbalances. Alternatives let you change arm angle to shift emphasis between the biceps long head and short head, or remove wrist supination to reduce strain. For example, an incline curl increases long‑head stretch and range of motion; cue a controlled 3–1–3 tempo to keep tension and protect the joint. Choosing a different curl can preserve training stimulus while managing pain or equipment constraints.
Dumbbell Concentration Curl FAQ
What muscles does Dumbbell Concentration Curl work?
The Dumbbell Concentration Curl primarily targets the biceps brachii (long and short heads) while the brachialis assists. It emphasizes peak contraction through elbow flexion and forearm supination, so you feel maximal tension at the top of the curl.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology