How to do Dumbbell Concentration Curl

How to do Dumbbell Concentration Curl, step by step

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.

Muscles worked

Dumbbell Concentration Curl works your biceps as the main mover, with help from your forearms.

More biceps exercises

• Dumbbell Cross Body Hammer CurlBiceps · Dumbbell
• Dumbbell Hammer CurlBiceps · Dumbbell
• Dumbbell Hammer Curls (With Arm Blaster)Biceps · Dumbbell
• Dumbbell High CurlBiceps · Dumbbell
• Dumbbell Hammer Curl On Exercise BallBiceps · Dumbbell, exercise ball
• Dumbbell Incline Biceps CurlBiceps · Dumbbell
• Dumbbell Incline CurlBiceps · Dumbbell
• Dumbbell Incline Hammer CurlBiceps · Dumbbell

All 159 biceps exercises →