biceps beginnerAI Tracked

Concentration Curl

The concentration curl is the highest bicep activation exercise according to ACE research. By bracing your elbow against your inner thigh, you eliminate every possible cheat — no swinging, no shoulder involvement, no momentum. It's just your bicep doing all the work. Arnold Schwarzenegger credited concentration curls as key to his legendary bicep peak.

How to Do Concentration Curl: Step by Step

  1. Sit on a bench with legs spread, holding a dumbbell in one hand
  2. Brace the back of your upper arm against your inner thigh
  3. Start with the arm fully extended, palm facing forward
  4. Curl the weight up while keeping your upper arm completely still
  5. Squeeze at the top for a full second, then lower slowly

Common Mistakes to Avoid

  • Moving your upper arm — it should stay locked against your thigh
  • Swinging the weight up — if you need momentum, the weight is too heavy
  • Short range of motion — fully extend at the bottom and fully contract at the top

Muscles Worked

biceps
Equipment dumbbell
Tracking Count reps

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