Concentration Curls


  • This movement is performed with dumbbells. It may be performed in a seated position as shown or standing.
  • Sit on a bench and lean forward slightly with one dumbbell in your hand and the other on your thigh for support.
  • Begin with the dumbbell extended down, but not touching the ground. Your arm should form a straight line. Now, slowly curl up the weight. Be sure to keep your elbow pointing straight down as you come up. Do not swing up the weight
  • Hold and contract for 1-2 seconds, then release back down to the starting extended position.


  • Use a weight that you can handle to use proper form.
Primary muscles Biceps
Secondary muscles Forearms