Exercise

Concentration Curls: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Concentration Curls work?

The Concentration Curls primarily targets the biceps, and also recruits the forearms as secondary muscles. It's classified as a beginner-level strength movement using dumbbell.

What are the most common Concentration Curls mistakes?

• Swinging the weight with body momentum instead of moving it under muscular control.
• Using a heavier weight than can be controlled through a full range of motion.
• Letting the elbow drift instead of keeping it in a fixed position through the set.
• Cutting the rep short at the top or bottom instead of using the full stretch and contraction.

How should I program the Concentration Curls — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Concentration Curls variations and alternatives?

• Dumbbell Bicep Curl — dumbbell, beginner level, biceps
• Hammer Curls — dumbbell, beginner level, biceps
• Incline Dumbbell Curl — dumbbell, beginner level, biceps
• One Arm Dumbbell Preacher Curl — dumbbell, beginner level, biceps

Concentration Curls at a glance

Attribute	Value
Level	Beginner
Equipment	Dumbbell
Category	Strength
Primary muscles	Biceps
Secondary muscles	Forearms

How to do the Concentration Curls, step by step:

1. Step 1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Step 2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
3. Step 3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Step 4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
5. Step 5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.