Exercise · Arms · One side at a time
Concentration curl with dumbbell on bench
The concentration curl is the seated curl where you brace your elbow against your inner thigh. It puts a strong focus on the biceps, with some help from the forearms. It’s a solid option if you want to really feel each rep, one arm at a time, using a dumbbell and a bench.
- Biceps
- Forearms
Doable at all 76 gyms GoSet follows
The essentials
- Seated, elbow braced against your inner thigh.
- Do all reps on one side, then switch.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Sit near the end of the bench with your feet flat on the floor, a bit wider than hip-width, holding a dumbbell in one hand.
- Lean slightly forward and brace the elbow of the working arm against your inner thigh, just above the knee, so it feels locked in place.
- Let your arm straighten down toward the floor under control, palm facing up, without rounding your lower back and without moving the elbow.
- Inhale, then curl the dumbbell up by bending your elbow until your hand comes close to your shoulder, keeping your upper arm still.
- Pause briefly at the top and squeeze the biceps, then lower the dumbbell in 2–3 seconds until you’re back near the starting position, keeping your elbow glued to your thigh.
- Do all your reps on one side, then switch arms and repeat with the same position and control.
Common mistakes
Elbow sliding or drifting around
Instead : Reposition your elbow a bit higher on the inner thigh and think about “sticking” it there for the whole set. If it keeps moving, lower the weight so you can stay stable.
Swinging your body to lift the dumbbell
Instead : Bring your feet in slightly, plant them firmly, and keep your torso leaning forward but fixed. Curl the weight using only the biceps; if you need to throw your body into it, the dumbbell is too heavy.
Dropping the weight on the way down
Instead : Count 2–3 seconds in your head on the way down. If it feels like it’s falling instead of being lowered, pick a lighter dumbbell and focus on controlling the descent.
Twisting the wrist awkwardly
Instead : Keep a comfortable grip with your palm mostly facing up and avoid forcing extra rotation. If your wrist twists at the end of the movement, bring the dumbbell back to a neutral, stable angle.
Coach tips
- Think about “crushing” the biceps at the top for a second instead of just passing quickly through that position.
- Keep breathing simple: inhale at the bottom, exhale as you curl the dumbbell up.
- Start with your weaker side while you’re fresh; it can help balance strength between arms over time.
- If you’re new to it, use a range of motion where the biceps stays under tension without fully locking out the elbow at the bottom.
Variations
- Concentration curl with a pause at the bottom: add a short pause when your arm is almost straight to remove momentum and make each rep more controlled.
- Concentration curl with a top hold: on the last rep for each side, hold the contracted position for 2–3 seconds to increase time under tension.
Sets and reps
In strength training, concentration curls are often done for about 3 sets of 8–15 reps per arm, with a weight that lets you keep clean form. They’re commonly used near the end of an arm workout or after a heavier biceps exercise.
Equipment
Alternatives for the same muscles
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Common questions
Exactly where should I place my elbow on my thigh?
Set your elbow on the inner part of your thigh, just above the knee, where it doesn’t slip. Too close to the knee and it tends to move; a bit higher on the thigh usually feels more solid and stable.
Is it normal to feel my forearms too?
Yes, that’s normal. The concentration curl mainly works the biceps, but the forearms help grip and stabilize the dumbbell, especially as you get close to fatigue. If you feel sharp or unusual pain in your wrist or elbow, stop and talk to a professional.
What kind of bench should I use for concentration curls?
You can sit on a flat-adjusted bench or an upright utility bench. What matters is that you feel stable, feet flat on the floor, and that there’s enough space between your thighs for your arm to hang freely.
I don’t really feel my biceps, what can I do?
Lower the weight a bit, slow down the descent, and add a short pause at the top while you focus on squeezing the biceps. Also make sure your elbow stays braced against your thigh and you’re not using your torso to help the movement.