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Biceps

Concentration Curl

The Concentration Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 35%, biceps (long head) 23% and brachialis 21%.

Also known as: concentration bicep curl

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Concentration Curl demonstration

How to do it

  1. Sit on the end of a flat bench with feet wide and a dumbbell in your working hand.
  2. Lean forward and rest the back of the working upper arm against the inside of the same-side thigh.
  3. Let the arm hang straight with the palm facing away from the thigh.
  4. Curl the dumbbell up toward your shoulder without moving the upper arm.
  5. Lower slowly until the arm is straight again.

Tips

  • Place the free hand on the other knee to keep the torso still.
  • Squeeze at the top with the pinky side turned slightly up.

Common mistakes

  • Using the thigh to push the elbow and help the curl.
  • Sitting up as the dumbbell rises.

Muscles worked by the Concentration Curl

  • Biceps (short head) Primary35%
  • Biceps (long head) Primary23%
  • Brachialis Secondary21%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Obliques Minor4%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Concentration Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Concentration Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Concentration Curl good for beginners?

Yes. The Concentration Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Concentration Curl?

For example the Cable Concentration Curl, Cable Preacher Curl and EZ Bar Preacher Curl. They train mostly the same muscles, some with different equipment.

How do you make the Concentration Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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