How To Do Concentration Curls To Strengthen Your Biceps

Benefits Of Concentration Curls

This biceps exercise puts a lot of energy into the bicep muscle, and is an excellent addition to any fitness program. This dumbbell exercise strengthens the muscles that bend your elbow. With this workout, you will be more able to pick up and carry things like your children, groceries, books or your brief case.

And it will improve your physical appearance.


  • Bend only your elbow with this exercise. Do not bend your arm at the shoulders
  • You can use either an exercise bench or a sturdy chair to do this workout. In the pictures below, I'm using the Trion Fitness Folding Flat Bench by HOIST.
  • First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

Workout Procedure

  1. Sit on an exercise bench or a sturdy chair and hold the dumbbell in your right hand
  2. With your arm extended and with a very slight bend at the elbow, bend forward and support your right elbow against the inside of your right thigh just above your knee
  3. Contract your abdominal muscles
  4. Contract your bicep muscles and raise the dumbbell toward your right shoulder without moving your elbow
  5. Slowly lower your arm all the way down to the starting position
  6. Do 1 - 3 sets of 8 - 12 repetitions
  7. Repeat this procedure for the right arm

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