Why is this called a concentration curl?

It is named for the way it isolates the bicep by removing the ability to use momentum or secondary muscle groups, forcing you to concentrate the load on the arm.

Can I do this exercise standing up?

While a standing version exists where you hinge at the hips, the seated version is generally preferred as it provides more stability and better isolation.

What is the benefit of the brachialis focus?

The brachialis sits underneath the bicep; strengthening it can actually push the bicep upward, creating a thicker looking arm and a higher peak.

Dumbbell Concentration Curl Guide: Form & Benefits

Master the dumbbell concentration curl with our step-by-step guide to isolate the brachialis and build better bicep peaks.

How to Perform

Sit on the edge of a flat bench with your feet spread wider than shoulder-width apart and flat on the floor.
Lean forward slightly and place the back of your upper arm against the inside of your corresponding inner thigh.
Hold the dumbbell with a supinated grip and extend your arm fully toward the floor without letting the weight touch the ground.
Curl the dumbbell upward toward your shoulder by flexing the elbow while keeping your torso and legs completely stationary.
Squeeze your bicep at the top of the movement for one second to maximize muscle fiber recruitment.
Lower the dumbbell slowly under control back to the starting position until your arm is fully extended.

Common Mistakes

Using momentum by swinging the torso to lift the weight.
Moving the elbow away from the inner thigh during the contraction.
Shortening the range of motion by not fully extending the arm at the bottom.

Muscles Worked

Primary movers

Brachialis

Stabilizers

Biceps Brachii
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Brachialis · Arms