How to do the Concentration Curl
Step by step
- Sit on a bench, lean forward, and brace the back of your working upper arm against the inside of your thigh.
- Let the dumbbell hang with your arm straight down.
- Curl the weight up toward your shoulder, keeping your elbow planted on your thigh.
- Squeeze at the top, then lower slowly until the arm is straight again.
- Finish all your reps on that arm, then switch the dumbbell over and repeat on the other side.
The thing people get wrong
Keep your elbow pinned to your thigh the whole time - that anchor isolates the bicep so momentum cannot help you cheat the weight up.
Coaching cue
Lower the dumbbell all the way to a straight arm before starting the next rep.
Make it easier or harder
- Harder: Pause and squeeze for two seconds at the top of every rep.
Muscles worked
- Primary: Biceps
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.