Concentration Curl
Muscles worked: Biceps.
How to do it
- Sit down on a flat bench with one dumbbell in front of you between your legs.
- Use your right arm to pick the dumbbell up.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Elbow braced on the inner thigh
- Watch the muscle work - slow negative
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Hammer Curl - biceps, forearms
Track the concentration curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.