Arms / Beginner / Isolation (single joint)

Dumbbell Concentration Curl

A seated one-arm curl with the elbow braced against the inner thigh that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Sit on the end of a bench with feet wide and lean forward slightly.
2. Hold a dumbbell in one hand and brace the back of that elbow against your inner thigh, arm extended.
3. Curl the dumbbell toward your shoulder.
4. Lower slowly to full extension, then switch arms.

Tips

• Keep everything still except the working forearm.

Common mistakes

• ✗ Rounding the back and lifting with the shoulder.

  Why it hurts: The shoulder and lower back join in and the biceps do less.

  ✓ Instead: Brace the elbow against the inner thigh, sit tall and move only the forearm.

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