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Concentration Curl
Elbow braced against the inner thigh for strict isolation.
BeginnerDumbbell3 × 10–12/side
![Concentration Curl demonstration thumbnail — How To Do a Concentration Curl - [THE PERFECT DB CURL]](https://i.ytimg.com/vi/oPGBZHIxusU/hqdefault.jpg)
Biceps (short head)Dumbbell
Concentration Curl
Demo · Fit Father Project - Fitness For Busy Fathers
How to do the Concentration Curl
- 1Brace elbow on thigh
- 2Curl across the body
- 3Peak contraction at top
Benefits of the Concentration Curl
- Builds strength and size in the biceps (short head) through a full, controlled range of motion
- Trains each side independently, which can help identify and address side-to-side strength differences
- Fits a home or hotel-room setup without sacrificing training quality
Sources
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services