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Biceps
Seated Dumbbell Concentration Curl
A seated, thigh-supported curl for the biceps and brachialis that keeps the upper arm fixed for controlled repetitions.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15 per arm
Execution
How to perform
1. Sit near the edge of a bench with feet wide and firmly planted.
2. Lean forward and rest the working upper arm against your inner thigh, holding a dumbbell with the palm forward.
3. Curl toward your shoulder while keeping the upper arm supported and wrist straight.
4. Lower slowly to comfortable elbow extension without rocking your torso; complete both arms.
Suggested rest: 60 seconds after both arms.
Technique
Key form tips
- 1Sit near the edge of a bench with feet wide and firmly planted
- 2Lean forward and rest the working upper arm against your inner thigh, holding 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.