EXERCISE GUIDE
Dumbbell Concentration Curl
A seated one-arm curl with the upper arm supported against the inner thigh. Control the elbow movement without swinging your torso.
01Muscles used
Main muscles
- Biceps brachii
Assisting & stabilizing muscles
- Brachialis and brachioradialis (assist elbow flexion)
- Forearm, hand and trunk muscles (maintain grip and posture)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Sit on a stable bench with feet apart and flat. Lean forward from the hips and rest your free hand on the opposite thigh.
- Take a closed underhand grip. Support the back of the working upper arm against the same inner thigh, just above the elbow.
- Exhale and curl toward your shoulder, keeping the upper arm supported and wrist aligned.
- Inhale and lower slowly toward a nearly straight elbow. Set the dumbbell down safely before changing sides.
04Technique cues
- Keep the upper arm in contact with the thigh throughout.
- Keep your feet and pelvis steady; control both the lift and the return.
05Cautions
- Support the upper arm rather than pressing the elbow tip into the kneecap.
- Keep the dumbbell clear of your feet and floor. Avoid forced elbow extension or assisted repetitions; stop for pain.