How to do the Dumbbell Concentration Curl
Dumbbell Concentration Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Concentration Curl demonstration · © GymiaFit
Dumbbell Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Concentration Curl step by step
- 1Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- 2Fully extend your arm and hold the dumbbell with an underhand grip.
- 3Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms.
Dumbbell Concentration Curl — questions
What muscles does the Dumbbell Concentration Curl work?
The Dumbbell Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Concentration Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Concentration Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Concentration Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.