Concentration Curl

With the elbow braced on the thigh almost all swinging is removed and it is easy to focus on the biceps.

• Isolation
• Dumbbell
• Beginner

How to do it

• Seated, elbow braced against your inner thigh
• Curl up rotating your little finger towards your shoulder (supination)
• Squeeze 1 s at the top
• Lower slowly to full extension

Sets, reps and tempo

Ranges: 10–15 per arm · 0–1 RIR

Tempo: Lift for 1 s, squeeze the peak for 1–2 s, lower for 2–3 s

Common mistakes

• Using shoulder momentum
• Not bracing your elbow properly on your thigh
• A short range without extending at the bottom

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Biceps Curl (barbell/dumbbell)
• Preacher Curl