Concentration Curl
The Concentration Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis and stabilizer support from the Erector Spinae, External Obliques, Levator Scapulae, Rectus Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
The Concentration Curl is an beginner isolation exercise performed with dumbbell, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis. This is a unilateral pulling movement, allowing each side to be trained independently.
Seated single-arm dumbbell curl with elbow on inner thigh providing strict isolation.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head), Biceps Brachii (Short Head), and Brachialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Levator Scapulae, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on bench.
- Grasp dumbbell between feet.
- Place back of upper arm to inner thigh.
- Lean into leg to raise elbow slightly.
Execution
- Raise dumbbell to front of shoulder.
- Lower dumbbell until arm is fully extended.
- Repeat.
- Continue with opposite arm.
Comments
- The long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis) and can be substituted based on your equipment or variation preferences.
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