Exercise library
Biceps
Concentration Curl
- Primary muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Elbow flexion
- Role in a program
- Accessory
How to do it
Sit and brace the working elbow against the inside of your thigh. Curl the dumbbell up with a slow, deliberate contraction and squeeze the peak, then lower to a full stretch.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the biceps — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.