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Dumbbell Concentration Curl 10s · no sound

Dumbbell Concentration Curl

A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit on the edge of a bench with your feet planted wide and a dumbbell in one hand.
  2. Lean forward slightly and brace the back of your working arm against the inside of your thigh.
  3. Let the dumbbell hang at full arm extension with the palm facing the opposite leg.
  4. Curl the dumbbell up toward your shoulder by bending only at the elbow, keeping the upper arm pinned.
  5. Squeeze the biceps hard at the top with the dumbbell close to your shoulder for a one-second hold.
  6. Lower the dumbbell slowly to full extension over 2 to 3 seconds, then repeat before switching arms.

Common mistakes

  • Lifting the elbow off the thigh mid-rep, which lets the shoulder swing and steals work from the biceps.
  • Using too heavy a dumbbell so the body sways forward and back to lift it.
  • Cutting the range short by stopping before the arm fully extends at the bottom of each rep.
  • Dropping the weight quickly on the way down, skipping the slow descent where most growth happens.

Muscles worked

Primary
Biceps

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell Dumbbell Hammer Preacher Curl Beginner Dumbbell Hammer Preacher Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Concentration Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Concentration Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Concentration Curl good for beginners?
GymVim rates it beginner.

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