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BeginnerArmsDumbbellIsolation

Concentration Curl

This isolation exercise is performed seated, curling a dumbbell with one hand for maximum biceps focus. It minimizes cheating and builds peak contraction in the biceps.

Video DemonstrationRoyalty-free via Pexels
Concentration Curl demonstration

Visual demonstration — Concentration Curl

Muscles Worked

Biceps (Primary)ForearmsBrachialis

Step-by-Step Instructions

  1. 1Sit on a bench, holding a dumbbell in one hand.
  2. 2Rest your upper arm against your inner thigh, arm extended.
  3. 3Curl the dumbbell to your shoulder while keeping your arm stationary.
  4. 4Lower it slowly to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Move only your forearm.
  • Squeeze at the top for maximum contraction.
  • Use a controlled motion throughout.

Common Mistakes to Avoid

  • Swinging the dumbbell
  • Not using a full range
  • Moving the upper arm

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