Concentration Curls Guide: How to Master Concentration Curls

Concentration curls, also known as dumbbell concentration curls, are a variation on traditional biceps curls. Perform concentration curls by sitting on a bench, resting the back of your upper arm against your inner thigh, and lifting a dumbbell. Squeeze your biceps at the top of the movement before lowering the dumbbell slowly. Regularly practicing concentration curls has a few key benefits: 1. __Concentration curls tone your biceps__. By activating both the long head and short head of your biceps brachii, concentration curls are one of the most useful exercises for toning the shape of your biceps. 2. __Concentration curls build the muscle groups in your arms__. As you go through the full range of motion during concentration curls, you activate the triceps on the back of your arm, the brachialis muscle that flexes your elbow joint, and the brachioradialis muscle on your forearm. 3. __Concentration curls help you practice your lifting form__. The posture of a concentration curl eliminates body momentum and distractions by requiring you to focus directly on the lift. By practicing concentration curls, you improve your lifting form for other exercises like the [barbell curl](https://www.masterclass.com/articles/barbell-curl-guide) or [deadlift](https://www.masterclass.com/articles/deadlift-form-guide). For the concentration curl, begin by performing 2–3 sets of 8–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout the workout. ![MasterClassSEO Concentration Curls ONE](//images.contentful.com/3s5io6mnxfqz/7oZ3BmUvfetvPELxAaPDfs/882677b9df55e046152d9718a6b0cfcd/MasterClassSEO_Concentration_Curls_ONE.jpg) 1. Start by grabbing a dumbbell, and take a seat on a flat bench. Your legs should be wider than your hips. 2. Hinge from your hips, and bring your upper body toward your legs. Your upper body should be at a 45-degree angle. 3. Place the elbow of your curling arm on the inside of your leg, and place your opposite hand on the same leg for stability. Your working arm should be long with a slight bend in your elbow. The dumbbell should be close to your lower leg with your palm facing away from your leg. Rotate your shoulder outward and engage your core. Begin all repetitions from this position. ![MasterClassSEO Concentration Curls TWO](//images.contentful.com/3s5io6mnxfqz/4067U2TC7J0MUhm2N2b7dL/0c28158372cd3dc5b02f01a7b21de22b/MasterClassSEO_Concentration_Curls_TWO.jpg) 4. While keeping your upper arm in contact with the inside of your leg, squeeze your bicep, and begin to bend your elbow. Bend your elbow until your lower arm contacts your upper arm. The dumbbell should finish close to your shoulder without contacting your shoulder. 5. Squeeze your bicep for a second at the top of the movement. 6. Slowly straighten your elbow to begin lowering the dumbbell to the starting position. 7. Pause for a second at the bottom before beginning the next repetition. Once you’re comfortable with the standard concentration curl, consider trying one of these three variations: 1. __Standing concentration curl__: Perform the standing concentration curl by hinging your hips forward in a standing position and lowering your arm between your legs. 2. __Hammer concentration curl__: Hammer concentration curls use a neutral grip with your palm facing your body, while standard concentration curls involve a supinated grip with your palm facing out. 3. __Cable concentration curl__: By using a cable pulley machine, the cable concentration curl keeps constant tension on your bicep for the duration of the exercise. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Concentration curls, also known as dumbbell concentration curls, are a variation on traditional biceps curls. Perform concentration curls by sitting on a bench, resting the back of your upper arm against your inner thigh, and lifting a dumbbell. Squeeze your biceps at the top of the movement before lowering the dumbbell slowly. Regularly practicing concentration curls has a few key benefits: 1. __Concentration curls tone your biceps__. By activating both the long head and short head of your biceps brachii, concentration curls are one of the most useful exercises for toning the shape of your biceps. 2. __Concentration curls build the muscle groups in your arms__. As you go through the full range of motion during concentration curls, you activate the triceps on the back of your arm, the brachialis muscle that flexes your elbow joint, and the brachioradialis muscle on your forearm. 3. __Concentration curls help you practice your lifting form__. The posture of a concentration curl eliminates body momentum and distractions by requiring you to focus directly on the lift. By practicing concentration curls, you improve your lifting form for other exercises like the [barbell curl](https://www.masterclass.com/articles/barbell-curl-guide) or [deadlift](https://www.masterclass.com/articles/deadlift-form-guide). For the concentration curl, begin by performing 2–3 sets of 8–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout the workout. ![MasterClassSEO Concentration Curls ONE](//images.contentful.com/3s5io6mnxfqz/7oZ3BmUvfetvPELxAaPDfs/882677b9df55e046152d9718a6b0cfcd/MasterClassSEO_Concentration_Curls_ONE.jpg) 1. Start by grabbing a dumbbell, and take a seat on a flat bench. Your legs should be wider than your hips. 2. Hinge from your hips, and bring your upper body toward your legs. Your upper body should be at a 45-degree angle. 3. Place the elbow of your curling arm on the inside of your leg, and place your opposite hand on the same leg for stability. Your working arm should be long with a slight bend in your elbow. The dumbbell should be close to your lower leg with your palm facing away from your leg. Rotate your shoulder outward and engage your core. Begin all repetitions from this position. ![MasterClassSEO Concentration Curls TWO](//images.contentful.com/3s5io6mnxfqz/4067U2TC7J0MUhm2N2b7dL/0c28158372cd3dc5b02f01a7b21de22b/MasterClassSEO_Concentration_Curls_TWO.jpg) 4. While keeping your upper arm in contact with the inside of your leg, squeeze your bicep, and begin to bend your elbow. Bend your elbow until your lower arm contacts your upper arm. The dumbbell should finish close to your shoulder without contacting your shoulder. 5. Squeeze your bicep for a second at the top of the movement. 6. Slowly straighten your elbow to begin lowering the dumbbell to the starting position. 7. Pause for a second at the bottom before beginning the next repetition. Once you’re comfortable with the standard concentration curl, consider trying one of these three variations: 1. __Standing concentration curl__: Perform the standing concentration curl by hinging your hips forward in a standing position and lowering your arm between your legs. 2. __Hammer concentration curl__: Hammer concentration curls use a neutral grip with your palm facing your body, while standard concentration curls involve a supinated grip with your palm facing out. 3. __Cable concentration curl__: By using a cable pulley machine, the cable concentration curl keeps constant tension on your bicep for the duration of the exercise. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When it comes to biceps workouts, the concentration curl is one of the most effective isolation exercises out there.