Concentration Curls

A beginner strength exercise for the biceps and forearms, done with a dumbbell and a bench or box.

Movement guide

Concentration Curls

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBiceps · Forearms

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Concentration CurlsBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Seated Close-Grip Concentration Barbell CurlIntermediate · A barbell + A bench or box + EZ curl bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Standing Concentration Curl demonstrated on the 3D figure

3D demoStanding Concentration CurlBeginner · A dumbbell

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

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Questions people ask

What muscles does the Concentration Curls work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Concentration Curls?

A dumbbell + A bench or box.

Is the Concentration Curls good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated Close-Grip Concentration Barbell Curl.

How do I make the Concentration Curls harder?

Progress to the Seated Close-Grip Concentration Barbell Curl, or add load, range or slower lowering once your form is solid.