Arms
Concentration Curls
A precise isolation movement designed to maximize the peak of the biceps through controlled, seated mechanics.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a flat bench with your feet spread wide and your knees bent at ninety degrees.
Grasp a dumbbell in your right hand and place the back of your upper arm against the inside of your right thigh.
Extend your arm fully toward the floor while maintaining a straight spine and a slight forward lean.
Curl the weight upward toward your shoulder by contracting the bicep while keeping the torso and legs completely stationary.
Squeeze the muscle at the top of the movement for one second before slowly lowering the weight back to the starting position.
Complete the weight back to the starting position.
Complete the set on one arm before switching to the left side to ensure equal volume.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Placing the elbow on top of the thigh rather than against the inner side
- Shortening the range of motion by not fully extending the arm at the bottom
- Curling the wrist excessively toward the forearm during the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.