How to do it
- Sit on a bench and brace the back of your upper arm against the inside of your thigh.
- Curl the dumbbell up towards the opposite shoulder, supinating fully.
- Lower slowly to a straight arm.
Cues that matter
- Peak contraction is the point here — squeeze for two seconds.
- Do not push with the leg.
Common mistakes
- Using the free hand to help.
- Turning it into a swinging half rep.
Muscles worked
Primary
- Biceps
- Short head
Also works
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Concentration Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the dumbbell is taken, or a gym that does not have one.