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Biceps
Concentration Curl
A supported one-arm curl isolating elbow flexion for the biceps and brachialis while minimizing shoulder movement.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15 per arm
Execution
How to perform
1. Take a wide, bent-knee stance and hinge forward with a neutral back, supporting your free hand on the opposite thigh.
2. Brace the working upper arm against the inside of your thigh and hold a dumbbell with the palm forward.
3. Curl toward your shoulder without lifting the upper arm from its support.
4. Lower to comfortable elbow extension without swinging, then switch arms.
Suggested rest: 60 seconds after both arms.
Technique
Key form tips
- 1Take a wide, bent-knee stance and hinge forward with a neutral back, supporting your free hand on the opposite thigh
- 2Brace the working upper arm against the inside of your thigh and hold a dumbbell with the palm forward
- 3Keep each repetition controlled and maintain tension through Biceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Biceps to force extra repetitions.