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Biceps · Beginner

Concentration Curl

Strict single-arm biceps curl braced against the inner thigh for pure isolation.

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Concentration Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with your feet apart and hold one dumbbell in one hand.
  2. 02Place the back of your upper arm against the inside of your thigh.
  3. 03Start with your arm extended and your palm facing up.
  4. 04Curl the dumbbell toward your shoulder without moving your upper arm.
  5. 05Lower the dumbbell slowly and complete the set before switching sides.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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