ARMS · ISOLATION
Concentration Curl
A seated unilateral curl with the upper arm supported against the inner thigh.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbell
DifficultyBeginner · Elbow Flexion
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Sit with the elbow supported against the inner thigh.
- Curl the dumbbell without moving the upper arm.
- Lower slowly to the starting position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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