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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, exposing and fixing left-right imbalances
- Fits a home or hotel-room setup without sacrificing training quality
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 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