Concentration Curls – How To And 6 Best Variations That Help Build Bigger Arms

The ultimate guide to concentration curls, their benefits and variations for building powerful, eye-popping biceps.

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A Complete Guide to Concentration Curls to Help Build Well-Formed, Sculpted Arms

Concentration curls are bicep-focused exercises in strength and bodybuilding training regimens for isolating the biceps brachii muscle.

You will usually perform the exercise with dumbbells. The movement involves sitting down with the working arm braced against your inner thigh to limit the involvement of other muscles during the curl.

Concentration curls are some of the best exercises that help build the peak of the bicep muscle. That is because it prevents other muscles from assisting in the lift, ensuring the bicep works through the full range of motion.

They are also some of the best bicep exercises for enhancing muscle hypertrophy and improving arm symmetry.

Concentration Curls Target Muscles

The exercise emphasizes the short head of the biceps, contributing to the peak contraction during the curling motion. Below are the target muscles.

Biceps brachii
It is the principal muscle the movement targets. The Biceps brachii is the muscle on the front of your upper arm. It is responsible for curling the forearm up towards the shoulder.

  • Brachialis
    The brachialis, located under the biceps brachii, works as the assistant muscle to bicep curls and also works in forearm flexion.
  • Brachioradialis
    The brachioradialis is a forearm muscle that aids in flexing the elbow joint during the curling motion.
  • Shoulder stabilizers
    These are not primary targets, but the shoulder muscles act as stabilizers during the exercise, albeit to a much lesser degree.

How to do the Concentration Curls with Proper Form

concentration curls - isolation exercises and best short head biceps exercises

Required Equipment: Dumbbell, weight bench

Steps to follow

  • Grasp a dumbbell in one arm. That is your working arm
  • Sit on a weight bench with your feet flat on the floor and spread your legs in a V shape.
  • Lean forward slightly
  • Place the back of your working upper arm on the same side against your inner thigh, just above your knee, to stabilize it.
  • Grasp the dumbbell with your arm fully extended, palm facing forward.
  • Curl the weight towards your shoulder. Concentrate on moving only your forearm while keeping your upper arm still.
  • Squeeze your bicep at the top of the movement. That will help maximize the peak contraction.
  • Slowly lower the dumbbell back to its starting position.
  • Ensure that you keep your upper arm pressed against your thigh throughout the entire exercise to isolate the bicep muscle effectively.

Concentration Curls Recommended Reps and Sets

The recommended repetitions and sets for concentration curls can vary based on your fitness goals.

  • For Strength: To increase bicep strength, perform 4-6 reps per set, with 3-5 sets, using a heavier weight that leads to muscle fatigue by the end of each set.
  • For Muscle Growth or Hypertrophy: For muscle size, aim for 8-12 reps per set, 3-4 sets in a session. Use a moderate weight where the last few reps challenge your muscles’ ability to continue.
  • For Endurance: Use a lighter weight for higher reps, typically 12-15 or more per set, for 2-3 sets.
  • Rest periods: 1-2 minutes for hypertrophy and 2-3 minutes for strength-focused workouts. 30-60 seconds are acceptable for endurance training.
best adjustable dumbbells - man training and doing concentration curls with adjustable dumbbells

Concentration Curls Programming

Consider your fitness goals and the volume of bicep work to help you program concentration curls into your workout regimen.

Below is a guide to how you might include them.

  • As part of a Split Routine
    You can perform concentration curls on your arm or upper body day if you are on a body part split routine.
    Do the exercise after compound movements like pull-ups or rows that also engage the biceps but with multiple muscle groups.
  • Frequency
    Aim to work on your biceps 2-3 times per week if they are a priority area for growth, ensuring you allow for at least 48 hours of rest between workouts for recovery.
  • Placement in Workout
    Perform concentration curls later in your workout after compound exercises. Use the exercise as a ‘finisher’ for the biceps to fully fatigue the muscle.
  • Progression
    Increase the weight when you can perform the higher end of the rep range with good form for all sets. Alternatively, increase the number of sets or decrease the rest time between sets for added intensity.
  • Variety
    Change up your bicep exercises to prevent plateaus every few weeks. That might mean switching grip, angle, or type of curl.
  • Balance
    Ensure you balance your workout routine with appropriate tricep and forearm work to maintain arm balance and prevent overuse injuries.

Tips and Best Practices for Concentration Curls

Here are some tips and best practices for concentration curls to maximize safety and effectiveness.

  • Focus on Form
    Keep your movements controlled. Avoid swinging the dumbbell or using momentum to lift it, as this can lead to injury and reduce the effectiveness of the exercise.
  • Mind Muscle Connection
    Concentrate on squeezing your biceps at the top of each curl. The mental focus can enhance muscle recruitment and growth.
  • Breath Control
    Exhale as you curl the dumbbell upward, and inhale as you lower it. Proper breathing helps maintain blood pressure and facilitates muscle contraction.
  • Avoid Locking Elbows
    Keep a slight bend in your elbow at the bottom of the movement to maintain tension on the biceps and protect the joint.
  • Stabilize Your Arm
    Press your upper arm against your inner thigh throughout the curl to prevent other muscles from taking over the load.
  • Prevent Shoulder Movement
    Keep your shoulders still during the exercise. Moving your shoulders can shift the focus away from the biceps and may lead to strain.
  • Select Appropriate Weight
    Use a weight that allows you to complete your sets with good form. The weight might be too heavy if you can’t do the exercise without moving your upper arm.
  • Full Range of Motion
    Lower the dumbbell until your arm is nearly straight to ensure you work through the full range of motion for complete bicep development.
  • Consistent Tempo
    Maintain a consistent lifting and lowering tempo, like 2 seconds up and 3 seconds down, to increase time under tension for the biceps.
  • Rest and Recovery
    Give your biceps adequate rest between bicep workouts to allow for muscle repair and growth.
  • Progress Gradually
    Increase the weight only when you can perform the exercise with perfect form for the desired number of reps and sets.

Concentration Curls Common Mistakes and How to Correct/Avoid Them

Below are some concentration curl common mistakes and how to correct or avoid them.

  • Using Too Much Weight: Lifting more weight than you can handle can lead to using momentum to swing the dumbbell rather than lifting with the biceps.
    Correction: Use a lighter weight that allows complete control and full range of motion throughout the exercise
  • Moving the Elbow or Shoulder: You are not isolating the bicep effectively if your elbow or shoulder moves during the curl.
    Correction: Brace your arm against your leg firmly and keep your elbow still to ensure the movement comes only from the forearm curling up
  • Incomplete Range of Motion: Not fully extending or curling the dumbbell limits the biceps’ engagement and can reduce muscle development.
    Correction: Extend the arm fully at the bottom and curl until the dumbbell is close to touching your shoulder
  • Rushing the Reps: Performing the reps too quickly can lead to momentum taking over and reduce muscular tension.
    Correction: Slow down the movement, taking at least two seconds to lift and three seconds to lower the weight
  • Lack of Focus: Concentration curls are isolation exercises that benefit from a strong mind-muscle connection.
    Correction: Focus on the working bicep muscle and ensure a deliberate contraction at the top of the movement
  • Not Adjusting the Seat or Body Position: A weight bench that is too high or too low can affect your form and reduce the effectiveness of the exercise.
    Correction: Adjust the bench so your thighs are parallel to the floor and you can comfortably reach the full range of motion
  • Resting Too Long Between Sets: Excessive rest can cool the muscles down, reducing your workout’s effectiveness.
    Correction: Stick to recommended rest periods, typically around 60 seconds for hypertrophy or up to 90 seconds for strength-focused sets
  • Neglecting Other Bicep Exercises: Relying solely on concentration curls for bicep development can lead to imbalances.
    Correction: Incorporate different bicep exercises to target the muscles from different angles
concentration curls -man doing dumbbell bicep exercises

Concentration Curls Benefits

Incorporating concentration curls into your workout regimen can offer you several benefits.

Enhanced Muscle Activation

The arm position against the thigh allows concentration curls to provide intense muscle activation of the bicep, leading to excellent strength and size gains.

Sitting and placing the back of your upper arm against your inner thigh prevents the deltoids from helping to lift the weight, which forces the biceps to work harder.

The seated position allows for a controlled and slowly performed movement. That can help increase the time under tension for the biceps, which is a factor for muscle growth.

The position also limits the ability to swing the weight or use body momentum, ensuring that the biceps muscle fibers must activate to perform the curl.

The above factors combine to make concentration curls a powerful exercise for inducing hypertrophy and enhancing the strength and definition of the biceps.

Peak Contraction

The concentration curl allows for an intense peak contraction at the top of the curl when you fully contract the muscle.

That can lead to greater muscle activation and potential growth signals to the muscle.

The seated position also allows for maximum contraction at the top of the movement, emphasizing the peak of the bicep, which can contribute to a more pronounced muscle shape.

Isolation of Biceps

The exercise limits the ability of other muscles to assist in the curl, ensuring the biceps work harder and thus receive a more targeted workout.

The position of the arm against the inner thigh prevents movement of the upper arm, ensuring that the bicep does all the work without the assistance of the shoulder muscles.

The seated position locks the arms in place, making it harder to cheat by swinging the dumbbell or using body momentum. That forces the bicep to lift the entire load.

Increased Mind-Muscle Connection

Concentration curls can increase the mind-muscle connection—a concept that refers to the focus and awareness one has on the muscle one is training and the tension on the muscle during exercise.

Since concentration curls effectively isolate the biceps due to the arm’s position against the thigh, they allow you to focus more closely on the working bicep muscle without the distraction of other muscles contributing.

The focused nature of the exercise encourages a stronger mind-muscle connection, which is crucial for muscle growth and control during workouts.

Improved Symmetry

You perform concentration curls with one arm at a time, which allows you to focus on each bicep individually. The unilateral training can help identify and correct strength and size imbalances between arms.

Working one arm at a time ensures both biceps receive the same workout volume and intensity. You can perform additional sets or reps on your weaker or smaller arm to help bring it up to par with the opposite side.


You can perform concentration curls almost anywhere with a single dumbbell and a place to sit. That makes them a convenient option for many different settings.

Dumbbells are not very expensive to acquire and are relatively easy to store. That makes the exercise accessible to many exercisers.

Concentration Curls Limitations

Concentration curls are excellent bicep exercises, but they have limitations.

Isolation Over Function
Because concentration curls are isolation exercises, they do not mimic functional movements that simultaneously use multiple muscle groups.
That could make them less applicable to real-world strength needs.

Limited Weight Use
Concentration curls require strict form. That can limit the weight of the dumbbell you can lift, making it less ideal for developing maximal strength.

Risk of Overuse Injury
Repeatedly performing concentration curls with improper form or too much weight can lead to overuse injuries. That can result from adequate rest, in particular.

Time Inefficiency
Concentration curls workout sessions can take longer than bilateral exercises that train both arms simultaneously.

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Concentration Curls Variations

Concentration curls have several variations to keep your workouts diverse and to target the biceps from different angles:

Standing Concentration Curl

Instead of sitting, you stand and lean forward slightly, bracing your elbow against your inner thigh.

The variation can offer a different angle for the biceps and a change in gravity’s effect on the muscle.

Hammer Grip Concentration Curl

It involves a neutral grip or palms facing each other, like holding a hammer, hence the name.

The neutral grip shifts some focus to the brachialis, the upper arm muscle lying underneath the biceps brachii, and the brachioradialis in the forearm.

The wrist remains neutral throughout the movement, which can reduce stress on the wrist joint.

The variation is excellent for overall arm thickness and development of the forearm muscles and the biceps.

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Preacher Concentration Curl

You perform the variation with a preacher bench and a dumbbell. Alternatively, you can use a preacher bench and an EZ curl bar.

It involves placing the upper arm against the pad of the preacher bench, which prevents the elbow from moving backward or forward, providing a different angle of isolation and resistance.

Preacher Concentration Curls emphasize the lower part of the bicep muscle due to the arm position on the bench, which can help develop the bicep from the elbow to the midpoint for a fuller look.

Cable Concentration Curl

It involves using a cable machine instead of a dumbbell for the exercise.

The constant tension from the cable machine can keep the muscle under continuous strain throughout the entire range of motion. Thus, the resistance remains constant regardless of the weight’s position relative to gravity, which can lead to increased muscle activation.

Using a cable allows for a slightly different force angle, stimulating the biceps in a way that free weights do not.

The cable variation can help athletes who have hit a plateau with dumbbell curls, as the constant tension from the cable machine can introduce a new stimulus to the muscle.

The cable machine is also a more joint-friendly option for those who may experience discomfort with the dumbbell concentration curl.

Reverse Grip Concentration Curl

The variation involves an overhand orpronated grip that shifts part of the focus to the brachialis and the brachioradialis. It can help target the forearm extensors in addition to the brachialis.

The pronated grip provides a unique challenge and stimulates the biceps differently, potentially improving forearm strength and bicep thickness. But,
it may not allow for as much bicep isolation as the traditional concentration curl.
The reverse grip concentration curls are less common but are effective for those looking to target the arm flexors comprehensively.

You can use the variation to add variety to a workout and to target the often-neglected brachialis, which can push the peak of the biceps up higher when developed.

Incline Concentration Curl

You sit on an incline bench with your chest against the incline for the variation. Your arms hang downward toward the floor, and you perform the curls like standard concentration curls.

Incline concentration curls primarily target the biceps brachii but may engage the lower portion of the muscle slightly differently due to the change in body positioning.
They can provide a more stretched position for the biceps at the bottom of the movement.

Note that incline concentration curls require more stabilization because you position your body on an incline bench. That can engage your core and other stabilizing muscles to a greater extent.

Incline concentration curls may offer a slightly different range of motion and muscle engagement due to the incline bench’s angle.

The incline variation can provide a more intense stretch on the biceps at the bottom of the curl, which some athletes find beneficial for muscle development.

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Who will Benefit from Concentration Curls?

Concentration curls can benefit several exercisers with different training goals.

  • Bodybuilders
    Bodybuilders can use concentration curls to enhance muscle size and definition.
  • Strength Trainees
    Those looking to increase arm strength can benefit from the focused tension that concentration curls provide.
  • Beginners
    New exercisers can use concentration curls to learn about muscle control and proper form in bicep exercises.
  • Recreational Athletes
    Athletes involved in sports requiring strong, well-defined arms may incorporate concentration curls to improve their arm strength and appearance.
  • Physical Therapy Patients
    Individuals recovering from certain types of arm injuries may perform concentration curls with light weights to regain strength and muscle control under the guidance of a physical therapist.
  • Fitness Enthusiasts
    Anyone looking to add variety to their arm workouts and avoid plateaus in muscle development may find concentration curls a valuable addition to their regimen.

Final words from LiveLIfe

Concentration curls are one of the best classic exercises for targeting and training your arms. They offer a path to impressive biceps through focused, quality movements that zero in on muscle growth and strength. They can form part of any comprehensive and balanced arm workout, helping to target the biceps with unmatched precision.

Understanding the technique can lay the basis for building and increasing the peak of your biceps, correcting muscle imbalances, and achieving the coveted “gun show” look.

The six variations we have discussed add excitement and diversity to your workouts. They allow you to challenge your muscles from different angles, ensuring continuous growth and development.

Master how to perform concentration curls and incorporate the exercise and its variations into your training regimen to help build well-formed, sculpted arms.


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