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Visual demonstration of the Concentration Curls Dumbbell exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Concentration Curls Dumbbell

4 steps Updated 29/08/2026

Concentration Curls Dumbbell is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Sit on a bench with your legs spread apart. Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh.
  2. Let the dumbbell hang down towards the floor with your arm fully extended.
  3. Curl the dumbbell towards your shoulder by contracting your biceps, keeping your elbow stationary and close to your thigh. Squeeze the biceps at the top of the movement.
  4. Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
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Last updated: 29/08/2026

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Concentration Curls Dumbbell

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