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
  • Fitness Challenge: “8 New Fitness Activities That Helped You Beat Perfectionism”

    If you're like most people, you probably have a love-hate relationship with fitness and, more specifically, with e...

  • How to Use a Protein Shaker Bottle

    Protein shaker bottles are commonly used in fitness and health circles to mix protein powders, supplements, and ot...

  • 14/10 Intermittent Fasting: Everything You Need to Know

    Are you tired of constantly feeling bloated and sluggish after every meal? Have you tried every fad diet out there...

  • Scientists Say Digestive Enzymes Are Key to Fighting Obesity

    You know that feeling when you're drooling over a bowl of ice cream or bean burrito, but the after-effects seem da...

  • How to Choose the Best Barbell for Your Weightlifting Needs

    If you are a weightlifter or trying your hand at it for the first time, you might be a little confused about which...

  • The Ultimate Guide to Choose the Best Pull-Up Bar for Your Door Safety

    Pull-up bars are the most convenient exerci...

  • Greek Yogurt — 8 Reasons Why Greek Yogurt is the Best Food to Lose Weight Fast

    Did you know that Greek yogurt can help you lose weight faster? That's right! Eating Greek yogurt daily can be a g...

  • What is Thermogenesis: A Complete Guide on How to Burn More Calories

    Taglines like "increase your metabolism," "thermogenesis," and "thermogenic" are commonplace if you've ever shoppe...

  • Bloom Away The Blues: Horticulture Therapy Shows Promising Results In Combating Depression Among Seniors!

    In a world where our aging population continues to grow, finding effective ways to improve the well-being of older...

  • Fit Minds for a Focused Life: How Exercise Boosts Mental Health in Adults With ADHD!

    A recent study published in the Journal of Attention Disor...

  • 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.