Dumbbell Concentration Curl

Pro Tip

Consciously squeeze your bicep while curling the dumbbell up for added benefit.

How To

  1. Sitting on a bench while leaning forward, hold one dumbbell in your hand with an underhand grip, resting your elbow on your thigh.
  2. Keeping your elbow on your thigh, exhale and raise the dumbbell up towards your shoulder by flexing your arm.
  3. Continue until the dumbbell reaches shoulder level.
  4. Inhale while continuing to keep your elbow on your thigh and lower the dumbbell, returning it to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.



When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment