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All exercises

Dumbbell concentration curl

Beginner

Dumbbell concentration curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. 2Fully extend your arm and hold the dumbbell with an underhand grip.
  3. 3Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly lower the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell curlBarbell
  • Ez bar seated close grip concentration curlEZ bar
  • Barbell preacher curlBarbell
  • Dumbbell standing concentration curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell concentration curl

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