A seated single-arm dumbbell curl that isolates the biceps by flexing the elbow while the working upper arm is anchored against the inner thigh.
How to do the Dumbbell Concentration Curl#
- Sit on a bench with your legs parted and hold a dumbbell in one hand so your arm hangs beside the inside of the working thigh.
- Press the back of your upper arm firmly against your inner thigh and keep the elbow fixed in place.
- Curl the weight by bending the elbow until your biceps are fully contracted and the dumbbell nears the shoulder.
- Lower the dumbbell under control back to the extended position while maintaining contact between upper arm and thigh.
- Complete the set for one arm, then switch sides.
Muscles worked#
Common mistakes#
- Using body swing or leaning back to help lift the weight.
- Allowing the upper arm to lift away from the inner thigh.
- Bending or snapping the wrist during the curl.
- Choosing a weight that causes momentum or incomplete reps.
