How do you do the Concentration Curl (Dumbbell)?

Sit on the end of a flat bench with your feet flat and wide. Hinge forward and rest the back of your working upper arm against your inner thigh, dumbbell hanging. Rest your free hand on your other knee. Curl the dumbbell toward your shoulder, palm up. Lower it until your arm is fully stretched, then repeat and switch arms.

What muscles does the Concentration Curl (Dumbbell) work?

Mainly the biceps, with help from the forearms.

What are common Concentration Curl (Dumbbell) mistakes?

Levering the elbow off your thigh. Using your leg for momentum. Cutting the stretch short at the bottom.

Concentration Curl (Dumbbell): how to do it, form cues and muscles worked

How to do it

Sit on the end of a flat bench with your feet flat and wide.
Hinge forward and rest the back of your working upper arm against your inner thigh, dumbbell hanging.
Rest your free hand on your other knee.
Curl the dumbbell toward your shoulder, palm up.
Lower it until your arm is fully stretched, then repeat and switch arms.

Key cues

Hinge forward, spine neutral
Triceps on the inner thigh
Upper arm stays still
Full stretch at the bottom

Common mistakes

Levering the elbow off your thigh
Using your leg for momentum
Cutting the stretch short at the bottom

Muscles worked

Primary: Biceps
Secondary: Forearms

Equipment

Dumbbell and flat bench.

References

StrengthLog: Concentration Curl
BarBend: Concentration Curl
Fitbod: Concentration Curl