Dumbbell concentration curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin seated on a bench with legs spread and a dumbbell between them. Grip the weight with one hand, securing your upper arm against your inner thigh. Extend your arm, curl the dumbbell upwards until your wrist surpasses your elbow, pausing to engage your bicep before slowly lowering back to the starting position.

Muscles Worked

Biceps
Secondary: Brachialis, Brachioradialis

Tips

Anchor your elbow firmly on your inner thigh to maximize bicep engagement. Utilize a complete range of motion, fully extending and curling to the wrist-above-elbow position. Select a weight that allows for controlled movements without relying on momentum.

Similar exercises

Dumbbell concentration hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell stability ball concentration curl Upper arms · 🔧 Dumbbells, Stability Ball 2/10 Dumbbell lower curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell wide curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell upper curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell bicep curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell curl to press Shoulders, Upper arms · 🔧 Dumbbells 3/10 Dumbbell reverse curl Upper arms · 🔧 Dumbbells 2/10
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