Watch the video below to see a demonstration of proper form and technique for the concentration curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Concentration Curl

To perform a set of concentration curl:

  1. Starting Position

    Sit on a bench with your knees bent and feet placed oustide shoulder width apart. Hold a dumbbell in your left hand with a supinated grip. Keep your arm straight and directly below your shoulder, with your elbow resting on the inside of your left thigh.

  2. Concentric (Upward) Motion

    Bend your elbow to raise the dumbbell under control to shoulder height. Remember to squeeze the handle tightly, breathe normally and maintain contact with the inside of your thigh throughout the entire movement.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your bicep.

  4. Eccentric (Lowering) Motion

    Lower the dumbbell, under control, back to the arm straight position while maintaining the elbow contact with your inner thigh.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of concentration curl repetitions for each arm before resting.

This completes one set of concentration curl.