Concentration curl exercise is a fantastic bicep exercise that primarily stimulates the long head of the biceps.

It will play a role in improving the overall shape and peak of the biceps.

It’s typically performed towards the end of a workout session as a finishing move for the arms.

Concentration Curls Exercise How To

  • Grab a dumbbell and locate a bench that you can sit on.
  • Rest your right upper arm against the inside of your right thigh.
  • Grab the weight and curl in a slow and controlled motion towards the chin
  • Lower the weight slowly to original position and repeat for the target number of reps and then switch to left side.

Form and Technique

With concentrations curls, do not swing the weight up, but instead, keep the movement slow and controlled.

Focus on moving just with the biceps and nothing else.

At the top of the movement, supinate the wrists and twist the dumbbell away from you to put an extra squeeze on the biceps.

Variations:  Standing Concentration Curl, Cable Concentration Curls

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Concentration Curls

How To Do Concentration Curls