Concentration Curls | Exercise Guide
Concentration curls are a weightlifting exercise that targets the biceps. They are typically performed using a dumbbell, which is held in one hand and curled toward the shoulder, keeping the upper arm stationary.
- Primary muscles worked: Biceps
- Secondary muscles worked: Forearms, shoulders
- Equipment: Dumbbells
- Calories Burned: 8 cal (1 minute)
Concentration Curls Instructions
- Sit on a bench or chair with your feet flat on the floor and your back straight.
- Hold a dumbbell in one hand, with your arm hanging straight down and the weight resting on your thigh.
- Place the back of your upper arm on the inside of your thigh, just above your knee.
- Bend your elbow and curl the weight up toward your shoulder, keeping your upper arm stationary.
- Hold the contraction at the top for a moment, then slowly lower the weight back down to the starting position.
- Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with your other arm.
Remember to keep your core engaged and your back straight throughout the exercise to maintain good form. You should also focus on using only your biceps to lift the weight, avoiding the temptation to swing or use momentum to help you complete the reps.
Sets And Reps
- 2 to 3 sets of 8 to 12 reps, on each side
To get a solid arm workout, do concentration curls with tricep dips, lying tricep extensions and around the world exercise.
Concentration Curls Benefits
Increased strength: By performing it regularly, you can build strength in your biceps, which can improve your performance in other exercises and activities that require upper body strength, such as pulling or lifting.
Improved muscle definition: The concentration curl can help to increase the size and definition of your biceps, giving you a more toned and muscular appearance.
Enhanced grip strength: The concentration curl also works the muscles in your hands and forearms, which can improve your grip strength and make activities that require a strong grip, such as climbing or carrying heavy objects, easier.
Concentration Curls FAQs
Are concentration curls better than bicep curls?
The American Council on Exercise has found that the seated concentration curl is more efficient for increasing your biceps than other exercises, including EZ-bar curls (75%; 71%), incline curls (70%), and preacher curls (69%). And concentration curls emphasize the short head of the biceps, while bicep curls target both heads evenly.
How often should I do concentration curls?
Do concentration curls at least once a week. For better muscle results, you can increase to 2-3 times with 24h-72h intervals.
How heavy should concentration curls be?
The weight you use will depend on your fitness level and goals. If you’re new to weight training, start with weights that are no more than 2.5 – 5 kg and gradually increase your reps to 13 – 15 per set.
Related Upper Body Exercises
Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:
- Leg raises
- Flutter kicks
- Single leg lunge