Exercise guide
Concentration Curls
The Concentration Curl is a seated single-arm dumbbell exercise. The upper arm rests against the inner thigh while the biceps bend the elbow. Supporting the arm limits shoulder movement and makes it easier to focus on one side at a time.
Training context
How is the Concentration Curl different?
The thigh acts as a fixed support for the upper arm, reducing the ability to swing the dumbbell. The seated position also makes left-to-right differences in strength or control easier to notice.
The elbow should remain slightly above the floor at the bottom. Do not allow the dumbbell to strike the ground between repetitions.
Technique overview
Keep the upper arm against the thigh
Sit with the feet planted and place the back of one upper arm against the inner thigh. Curl the dumbbell without lifting the elbow from its support. Rotate only as much as feels natural at the wrist, pause briefly, and lower slowly. Complete the set before repeating the same setup on the other side.
Treat this as an overview and use a range, pace, and setup you can control.