Biceps · Dumbbell
Concentration Curl
Beginner
Sit, brace elbow on inner thigh. Squeeze hard at the top.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseSit on bench, elbow braced on inner thigh
Arm fully extended, dumbbell hanging
Torso slightly forward
2
Finish PoseCurl to maximum contraction
Squeeze hard — feel the peak
Upper arm remains stationary
Training Cues
✓Keep the upper arm locked against your thigh
✓Supinate as you curl
✓Pause and squeeze hard at the top
Watch For This
✕
Don't move your upper arm off your thigh✕
Don't lean back to help the weight up✕
Keep the movement slow and deliberate💪 Primary Muscles
● PRIMARY
1/1
Biceps
Primary
Biceps Brachii (Peak)
Pro Tip
This is arguably the best exercise for building the bicep peak — use light weight with perfect form.
