Arms
Concentration Curl
A curl from a half kneeling position with your elbow braced on your front thigh. Bracing takes away any swing, so your biceps do all the work, one arm at a time.
- Works
- Biceps, forearms
- Equipment
- One dumbbell
- Load
- Light to medium
How to do it
- 1Kneel on one knee with your other foot flat in front of you. Lean forward a little and rest the back of your upper arm against the inside of your front thigh, dumbbell hanging down, palm facing away from your leg.
- 2Curl the dumbbell up toward your shoulder, keeping your upper arm still against your thigh.
- 3Squeeze your biceps at the top for a second.
- 4Lower slowly until your arm is straight. Finish your reps, then switch sides.
Cues
- Elbow on your inner thigh. No swinging.
- Bring the dumbbell to your shoulder, not your shoulder to the dumbbell.
- All the way down to a straight arm every rep.
Common mistakes
- Lifting your elbow off your leg. Keep the back of your arm pressed into your thigh the whole time.
- Rocking your body. Your torso stays still. If you rock to lift it, go lighter.
- Stopping short at the bottom. Straighten your arm fully so you get the whole range.
Easier
Go lighter, or sit on the edge of a bench and brace your elbow on your inner thigh.
Harder
Pause for 2 seconds at the top and take 3 seconds to lower.
Try it: 3 sets of 12 to 15 reps per side, or 30 seconds on and 30 off.
Are concentration curls good for building biceps?
Yes. Bracing your elbow takes away the swing, so your biceps do the whole lift. You can do them half kneeling, like we do, or seated on a bench. They work well near the end of an arm workout.
