DB Concentration Curls (How To, Muscles Worked, Benefits)

The Concentration Curl is a focused, isolation exercise for the biceps that minimizes body movement and maximizes muscle contraction. By curling a dumbbell while seated with your elbow braced against your inner thigh, you remove momentum and place all the tension directly on the working arm.

It’s one of the most effective movements for improving bicep peak and control.

Primary Muscles Worked: Biceps Brachii
Secondary Muscles Worked: Brachialis, Forearms
Equipment Needed: Dumbbell and Bench or Chair

How To Do Concentration Curls

Step-by-Step Instructions

Set-Up:
- Sit on the edge of a bench or chair with feet flat on the floor and knees spread slightly.
- Hold a dumbbell in one hand and rest that arm’s elbow against the inside of your thigh, just above the knee.
- Let the dumbbell hang straight down toward the floor with your palm facing forward.
Execution:
- Keeping your upper arm stationary, curl the dumbbell upward toward your shoulder.
- Squeeze your bicep hard at the top of the rep.
- Slowly lower the dumbbell back to the starting position under control.
- Complete all reps on one arm, then switch sides.
Tips for Proper Form:
- Keep your torso still, avoid swinging or leaning.
- Focus on slow, controlled movement for maximum tension.
- Fully extend your arm at the bottom for a complete stretch.

Key Benefits

Isolates the biceps for maximum muscle activation.
Builds peak contraction and definition.
Improves mind-muscle connection and control.
Reduces involvement from shoulders and other assisting muscles.

Modifications and Variations

Easier Option:
- Use a lighter dumbbell and focus on strict control.
- Perform standing with the elbow braced against the inner thigh if seated setup is uncomfortable.
Harder Option:
- Add a pause at the top of each rep.
- Use a slow eccentric (3–4 seconds lowering).
- Superset with hammer curls for added volume.

Common Mistakes

Using Momentum: Keep the upper arm locked against your thigh.
Not Fully Extending the Arm: Allow full range of motion for best results.
Leaning Back or Twisting: Keep torso upright and stable.
Rushing Reps: This movement should be slow and controlled.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps per arm.
For Hypertrophy: 3–4 sets of 10–12 controlled reps per arm.
As a Finisher: 2–3 sets of 12–15 light, focused reps per arm.

Dumbbell Concentration Curl Variations

Looking to shake up your workout a bit? Here are a couple of other seated curl variations:

Seated DB Curls

Let’s be honest. Seated DB Curls are pretty much Concentration Curls, but done with two dumbbells at the same time.

Sit tall at the end of a bench with a dumbbell in each hand and curl both dumbbells simultaneously turning the palms up at the top.

Seated Dumbbell Hammer Curls

Seated Dumbbell Hammer Curls are another seated curl exercise with one slight variation. Instead of turning the palms up, keep the palms turned in for the entire movement.

Hammer Curls focus on the Brachioradialis more than any other biceps exercise.

Concentration Curls Alternatives

If you can’t do Concentration Curls, for whatever reason, here are a couple of alternatives.

If you’d like even more alternatives for Concentration Curls, here are my 10 favorite Concentration Curl Alternatives.

Barbell Curl

If you don’t have dumbbells, don’t worry, Barbell Curls are a perfect (some would even say better) alternative to their dumbbell cousin.

Stand tall, grip the bar shoulder width apart, keep elbows tucked and curl the bar up to shoulder level. Slowly lower back to the starting position and repeat for the desired number of reps.

Band Curls

If Dumbbell Curls bother your wrist or elbow, you may be able to give Band Curls a try.

Stand on one end of a resistance band and grab the other end with both hands. With Band Curls, you can use more of a neutral grip by keeping your palms facing each other.

Sometimes this type of grip (also similar to the grip used in hammer curls) can be less stressful on the wrist and/or elbow.