Skip to content





Concentration Curls


Concentration Curls
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles


Exercise Type


Equipment Required


Experience Level




Force Type


Target Muscles: Bicep Brachii and Forearm

Concentration Curls Overview

The biceps muscle is responsible for flexing the elbow and turning the palm up. It is a relatively small muscle, but it is important for activities such as lifting weights, carrying groceries or packages, and opening doors. Working your biceps can help you to perform these activities more efficiently and with less pain.

The concentration curl is a weightlifting exercise that primarily targets the biceps muscle. The exercise can be performed with either free weights or a cable machine. To perform the concentration curl, you will need to select a weight that you can lift for 8-10 reps.

How to Do It

  • Sit at the end of a bench, opening your legs in a V
  • Lean forward, hold the dumbbell in one hand and rest your elbow on the inside of your thigh
  • Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder
  • When you reach the top, hold the dumbbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep
  • Do not rest the hand on the floor until you finish all 12-15 reps.

Concentration Curls Tips

  • When performing the concentration curl, be sure to keep your back straight and your head up.
  • Do not allow your elbow to move past your shoulder.
  • If you are using free weights, be sure to use a weight that is comfortable and does not cause pain.
  • If you are using a cable machine, adjust the weight so that it is challenging but not impossible to lift.
  • Never use momentum to lift the weight; instead, use your muscles to lift the weight.
  • Stop if you experience pain in your elbow or shoulder.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • How to Exercise Safely and Recover Properly When Sick

    Have you ever wondered whether you should exercise when you're feeling unwell? Many of us face a common dilemma, e...

  • How to Track Fitness Progress: 10 Ways to Meet Your Goals

    Have you ever started a new workout routine full of enthusiasm and excitement, only to find that your motivation d...

  • Enjoy the Incredible Health Benefits of Honey

    If you are tired of eating sugar and chemically processed sweets for adding taste ...

  • Benefits of Drinking Lemon Water

    Lemon water is the best beverage available on earth. There are so many drinks we u...

  • Gain Lean Muscles: Workout, Nutrition Plan & More

    It’s just been a few days since you started going to the gym, and you already expect to see the perfect lean muscl...

  • Workout Meal Plan According to Professional Athletes for Better Results

    Nutrition has a major role in bringing positive results to the body. For athletes, nutrition significantly contrib...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • How to Lose Weight Naturally

    Losing weight- a thought that could be termed a collective nightmare of today's society. Call it insecurity or sel...

  • The Calorie Chronicles: Debunking the Myth of Caloric Equality

    Understanding the intricacies of calories and their impact on our bodies is crucial for maintaining a balanced die...

  • Is the Keto Diet Beneficial in Slowing Tumor Growth or Does It Pose the Risk of Wasting Syndrome?

    New research conducted on rodents has shed light on the potential benefits and risks of the ketogenic diet, popula...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.