Dumbbell Concentration Curl

Advanced

Biceps

Dumbbell

What Dumbbell Concentration Curl really gives you is muscle you built on purpose, driven by independent dumbbell loading.

How to do Dumbbell Concentration Curl

Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
Fully extend your arm and hold the dumbbell with an underhand grip.
Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Concentration Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Concentration Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Concentration Curl

Easier progression

Dumbbell Reverse Spider Curl

Swap Dumbbell Concentration Curl For

Cable Reverse Preacher Curl

Olympic Barbell Hammer Curl

Barbell Standing Wide-grip Curl

Dumbbell Concentration Curl — Frequently Asked Questions

How do you do the Dumbbell Concentration Curl?

Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh. Fully extend your arm and hold the dumbbell with an underhand grip. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Concentration Curl work?

The Dumbbell Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Concentration Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Concentration Curl good for beginners?

Not usually. The Dumbbell Concentration Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Concentration Curl?

Try the Cable Reverse Preacher Curl, Olympic Barbell Hammer Curl or the Barbell Standing Wide-grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.