# Concentration Curl (Dumbbell)

> A seated one-arm curl with your elbow braced on your thigh that isolates your biceps.

Page: https://fitnessie.app/exercises/dumbbell-concentration-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/concentration-curl-dumbbell/ccef366082828b66.mp4

## How to do it

1. Sit on the end of a flat bench with your feet flat and wide.
2. Hinge forward and rest the back of your working upper arm against your inner thigh, dumbbell hanging.
3. Rest your free hand on your other knee.
4. Curl the dumbbell toward your shoulder, palm up.
5. 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](https://www.strengthlog.com/concentration-curl/)
- [BarBend: Concentration Curl](https://barbend.com/concentration-curl/)
- [Fitbod: Concentration Curl](https://fitbod.me/exercises/concentration-curl)