TETSUDumbbell Concentration Curl
The Dumbbell Concentration Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the 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.
Common questions
What muscles does the Dumbbell Concentration Curl work?
The Dumbbell Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Concentration Curl?
You need a dumbbell to perform the Dumbbell Concentration Curl.
How many sets and reps of the Dumbbell Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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