Concentration curls are the ideal move for anyone looking to build bigger biceps, especially at the ‘peak’ of the bicep.
Unlike any other curl variation; the concentration curl locks in on the muscle, making sure that all of your energy in that moment if focused on growing your bicep.
How to perform a concentration curl
First, grab your dumbbell, then find a bench. Concentration curls are always performed seated.
Take a seat on the edge of the bench, with your knees apart and feet firmly on the floor. With the dumbbell in hand; lean forward slightly and rest your upper arm on the inside of your upper leg. Remain in this position until the set is complete.
To perform the concentration curl set; simply curl the dumbbell up towards your shoulder, squeeze the muscle at the top, and then release back down to start position.
For the duration of your set you should be moving only your elbow.
Go for reps.
Concentration curl: Common mistakes to avoid
If you are performing your concentration curl with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups. As a result; this will hinder your bicep gains at best and result in injury at worst.
Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.
Finally; remember that above all else, the concentration curl is an isolation exercise. What that means is; its intention is to work a single muscle group (your biceps), in one single joint movement (your elbow). With this in mind; there should be no swinging through your shoulder, or using your body for momentum.
Reps and sets
As with all exercises, your concentration curls need to be worked into your overall bigger picture. Therefore; how many reps and sets you perform with each exercise depends entirely on where you are physically and most importantly; your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.
Beyond the concentration curl...
More arm exercises coming soon...
Just so you know, this list of arm exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.