Concentration Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
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Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The concentration curl is an awesome exercise for isolating the biceps! Grab the dumbbell you want to use with your left arm and sit on the end of a bench.
  2. Position your feet at slightly wider than shoulder width apart.
  3. Place the back of your upper left arm on the inside of your left thigh.
  4. Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement.
  5. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
  6. Squeeze the bicep hard, and then slowly lower it back to the starting position.
  7. Repeat for desired reps, and then repeat the same for your right arm.

Concentration Curl Tips:

  1. As a general rule you should always work your weakest side first. This is why most people would do the left arm first.
  2. Keep your entire body fixed throughout the set, only moving your lower arm.

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12 Comments+ Post Comment

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Posted Sun, 01/03/2016 - 03:28
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Posted Tue, 12/29/2015 - 13:22

what is the rest tym between reps?

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Posted Tue, 03/18/2014 - 08:38

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Posted Thu, 08/01/2013 - 16:32

Lower the amount of weight you are using and increase the amount of reps. Your right arm may not feel as tired as the left but keep with it and it should begin to even out.

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Posted Thu, 11/29/2012 - 17:58

My left arm always workout less ,I mean it gets tired easily and stops at half reps while right arm still wants to work ?? Solution?

Joey's picture
Posted Wed, 12/05/2012 - 12:38

This type of imbalance is common. Keep pushing hard with dumbbell exercises and you should gain strength in both arms. 

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Posted Fri, 10/26/2012 - 04:26

do we need to maintain weight per set .?

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Posted Mon, 09/10/2012 - 15:42

Concentration curl never works for me.. i feel it more in the forearms than my biceps. Dumbbell preacher curl works way better for me. But that's just me.

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Posted Fri, 05/11/2012 - 15:06

Are you asking how to use the thigh as a back rest or how is it possible to use your left thigh while working out the left bicep, and right thigh while working our right bicep??

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Posted Thu, 05/03/2012 - 10:50
El Jefe de Todo...

>> You will use your left thigh as a back rest throughout the movement.

How does that work?

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Posted Thu, 04/26/2012 - 18:19

Everytime I do the bicep concentration curls my thighs and my legs and feet get really stiff. They start to feel tired for some reason and it is very uncomfortable. What should I do? Is this common? thanks

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Posted Wed, 12/11/2013 - 13:43

Lol i get the same thing. Its almost like an outer hip/pelvis cramp. I sometimes also get it whilst bench pressing.