Bicep Exercises

Concentration Curls

Concentration exercises limit your range of movement to increase the effectiveness of the movement.

Concentration Curls - Step 1 Concentration Curls - Step 2


  1. Sit on the end of a flat bench with your feet flat and your legs spread live a V.
  2. Grasp a dumbbell in your hand, palms facing up.
  3. With your elbow pressed against your inner thigh just above your knee, curl the dumbbell up towards your chest.
  4. Slowly return to the starting position.
  5. Repeat and switch arms.


  • Keep all of your body still except the arm you are exercising.

Concentration Curls - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

Did You Know? You are twice as likely to reach your goals if you track your progress!