Concentration Curl (Dumbbell)
The Concentration Curl is a seated isolation exercise where the working arm is braced against the inner thigh to strictly target the biceps. It is highly effective for building the bicep 'peak' by eliminating momentum and shoulder involvement.
Since concentration curls require strict isolation, attempting to lift too heavy often degrades form before muscular failure occurs. Our AI analyzes your RPE and previous set performance to ensure you are using a weight that stimulates the muscle without forcing you to cheat or swing. Additionally, by tracking your local muscle recovery status, the app can suggest volume adjustments to prevent tendonitis in the elbow, common with high-frequency isolation work.
Form Cues
- Sit with your legs wide and feet planted firmly on the ground.
- Brace the back of your tricep against your inner thigh, not on top of the knee.
- Fully extend the arm at the bottom to maximize the stretch.
- Squeeze the bicep hard at the top of the movement.
- Keep your torso still and lean slightly forward over the working arm.
- Don't swing your upper body to generate momentum.
- Don't let your elbow slide up or down your thigh during the rep.
- Don't curl your wrist inward excessively at the top.
- Don't stop short of full extension at the bottom.
Common Mistakes
- Placing the elbow on top of the knee
- Using momentum to swing the weight up
- Shortening the range of motion
- Lifting the shoulder to help pull
- Curling the wrist to compensate for weak biceps
Muscles Worked
This exercise primarily targets the short head of the biceps brachii, which is responsible for the height or 'peak' of the bicep when flexed. By fixing the arm against the leg, it removes the ability of the anterior deltoid to assist, ensuring the biceps and secondary forearm muscles handle the entire load.
Primary
Secondary
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