How To Do Concentration Curls

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How To Do Concentration Curls

Something a lot of people don’t realize is that many exercise sets aren’t just about working muscles mechanically – although that’s a big part of it. It’s also about developing discipline and training your body’s movements to be deliberate and fully controlled in every way. This is easier said than done, of course. 

A lot of curl exercises manage to serve this double purpose, training the bicep while also instilling discipline and controlled muscle memory. This is a good exercise anyone of any level can attempt, though one should be mindful of how much weight they attempt with it. 

What You Need 

All you need is a reasonably-weighted dumbbell, and a bench or chair to sit in that lets you sit with your knees shoulder width apart. Good gloves are recommended, especially if you’re lifting somewhat hefty weight. 

Concentration Curls Muscles Worked

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By NiwadareOwn work, CC BY-SA 4.0, Link


  • Sit on the edge of a bench, knees about shoulder width apart, feet planted firmly on the ground. 
  • Lean to the side, supporting yourself with your free hand against your thigh. 
  • Grip the dumbbell with your palm facing away from your leg, elbow braces against your inner thigh just above your knee. 
  • Bending at the elbow, lift the dumbbell upward toward your shoulder slowly. 
  • Grip the dumbbell and hold the pose for a second or less, and then lower it back down under your control. Don’t let gravity lower it for you. 


Don’t overdo it with the weight in this exercise, and be sure to work both arms an even amount of time. If you have shoulder problems or arthritis, consult your doctor before attempting this exercise. At the very least, wear a back brace if you have mild back troubles, as the twisted position could exacerbate these problems without proper support. Remember to never let gravity snap your elbow back down, it could dislocate it. 

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