How to do the concentration curl

Step by step

1. Take a light dumbbell and sit on a flat gym bench.
2. Spread your legs wide and place the dumbbell between your legs.
3. Reach down and grab the weight with your right hand.
4. Lift the weight off the floor and place the right tricep (upper arm) against your inner leg.
5. Keep your chest out and body stable, take a breath, and straighten your arm.
6. Curl the dumbbell until your wrist is higher than your elbow. Keep your upper arm in the same position against your inner leg. Squeeze your muscle at the top as you breathe out.
7. Lower the dumbbell slowly and extend your elbow entirely as you breathe in.
8. Once finished, do the same number of reps for your other arm.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the concentration curl

• Bro Split3 × 12
• 6-Week Bigger Arms3 × 12
• 6-Week Back Builder3 × 12
• Arnold Split3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.