LAST REP PRO

EXERCISE PDF

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.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

← Back to exercise guideOpen PDF in a new tab ↗

All PDF pages are shown below. Select a page to enlarge it.

Dumbbell Concentration Curl: English PDF page 1 of 2
Dumbbell Concentration Curl: English PDF page 1 of 2
Dumbbell Concentration Curl: English PDF page 2 of 2
Dumbbell Concentration Curl: English PDF page 2 of 2

Review the movement

Lower position: support the back of your upper arm against the same inner thigh
Lower position: support the back of your upper arm against the same inner thigh
Curl: bend your elbow while keeping upper-arm contact
Curl: bend your elbow while keeping upper-arm contact

Muscles used

Main muscles

  • Biceps brachii

Assisting & stabilizing muscles

  • Brachialis and brachioradialis (assist elbow flexion)
  • Forearm, hand and trunk muscles (maintain grip and posture)

How to perform

  1. Sit on a stable bench with feet apart and flat. Lean forward from the hips and rest your free hand on the opposite thigh.
  2. Take a closed underhand grip. Support the back of the working upper arm against the same inner thigh, just above the elbow.
  3. Exhale and curl toward your shoulder, keeping the upper arm supported and wrist aligned.
  4. Inhale and lower slowly toward a nearly straight elbow. Set the dumbbell down safely before changing sides.

Cautions

  • 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.
← Back to exercise guideExercise guides