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Bicep Exercises - Dumbbell Concentration Curls

Exercise Name: Dumbbell Concentration Curls

Purpose: To develop the peak of the biceps.

Target Muscle Group(s): The only muscle group being worked during this exercise is the biceps (biceps brachii, and brachialis).

There are no secondary muscles involved in this exercise.

dumbbell concentration curls

Instructions: Proper Dumbbell Concentration Curl Technique  

1. Grab a dumbbell and sit on the edge of a bench. In this exercise, you'll be working one arm at a time.
2. Bend forward at the waist while keeping your back as straight as possible.
3. If you're starting with your right arm, place your right elbow against your inner right thigh.
4. For balance, you can place your left hand on your left knee, or position your left forearm on top of your left thigh.
5. Your feet should be very wide apart so that you can curl the dumbbell without bumping into the opposite leg.
6. Curl the dumbbell, and contract hard at the top of the movement.
7. Slowly bring the weight back down.
8. Switch and do the other arm. 

Additional Comments And Tips

1. Exahle as you're lifting your forearm, and inhale as you lower your forearm.
2. The key point to remember about this exercise is to focus on generating maximum contraction.
3. This is a good exercise for developing bicep height (or peak), as well as the outer part of the bicep (biceps brachii, long head).
4. You can assist yourself with your opposing hand when doing forced or negative repetitions.

Also Known As: Concentration Curls
Exercise Type: Bodybuilding, Strength Training, Toning, Sports Training
Force: Pull
Exercise Level: Beginner
Mechanics Type: Isolation Exercise

Dumbbell Concentration Curl Variations

1. Use Cable Pulley Machine (aka cable concentration curls) - for this variation, replace the dumbbell with a low cable pulley. Instead of bringing the weight straight up like you would with the dumbbell variation, "drag" your hand across the floor before curling it up towards your deltoid. Your hand should be about an inch and a half off the floor.
2. Use Hammer Grip - perform this exercise using the hammer grip, which is the same grip you would use to hammer a nail into a piece of wood. This variation works part of the forearm (brachioradialis) as well as the bicep.
3. Perform Standing, Variation #1: Elbow Braced on Inner Thigh - perform the exercise exactly the same except without sitting on a bench. Similiarly to the seated variation, keep your elbow braced on the inner part of your thigh.
4. Perform Standing, Variation #2: Arm Hanging Freely - do variation #1 except without bracing your elbow against your thigh, your arm should be hanging freely. 

Safety Precautions

1. This is a relatively safe exercise. Just be sure to use strict form via keeping your back straight and upper arm still.

Alternatives/Substitutions: List of Other Bicep Exercises

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