Concentration Curl Exercise: Unlocking Bigger Biceps

The Concentration Curl
Image Credit: Howcast (see video below)

The Concentration Curl is a go-to bicep isolation exercise that targets upper arm muscles. Bodybuilders and fitness enthusiasts use it to tone and strengthen their biceps.

This article explores its benefits, impacted body parts, necessary equipment, proper technique and common mistakes.

Benefits of the Concentration Curl Exercise

The Concentration Curl is a powerful exercise that offers several benefits. By targeting the biceps muscles, this exercise can help you:

Build Bigger and Stronger Biceps: The Concentration Curl is a bicep isolation exercise that targets the muscle fibers in your biceps. It also helps increase muscle hypertrophy and strength.

Improve Grip Strength: This exercise requires a strong grip to hold the weight, which can help improve your grip strength over time.

Enhance Muscular Endurance: Concentration curls can help improve your upper body muscular endurance, which is the ability to perform repeated muscle contractions without fatigue.

What Body Parts are Impacted by the Concentration Curl Exercise

The Concentration Curl primarily targets the brachialis and biceps brachii muscles in your upper arm. The brachialis muscle is located underneath the biceps and helps to flex the elbow joint.

Also, the biceps brachii muscle is responsible for flexing the elbow joint and supinating the forearm. Additionally, the forearms and wrists are also activated as they work to hold the weight in place.

Equipment You Need to do the Concentration Curl Exercise

To perform the Concentration Curl, you’ll need a dumbbell, an exercise bench or chair, and some space to move around. So you can use a range of dumbbell weights depending on your strength level.

However, it’s recommended to start with a lighter weight to focus on proper form and technique.

Steps for the Completing the Concentration Curl Exercise

Here are the steps to perform this exercise with proper form:

Step 1: Sit on an exercise bench or chair with your feet flat on the ground, shoulder-width apart.

Step 2: Hold the dumbbell with one hand, and rest your elbow on the inside of your thigh, close to your knee.

Step 3: Keeping your back straight, slowly lift the weight towards your shoulder by contracting your bicep muscle.

Step 4: Pause at the top of the movement, and squeeze your bicep muscle for a second or two.

Step 5: Lower the weight back down to the starting position, and repeat the movement for the desired number of reps.

Step 6: Switch to the other arm and repeat the exercise.

Check out this video on how to complete this exercise.

Mistakes to Avoid while doing the Concentration Curl Exercise

Furthermore, to avoid injury and ensure the effectiveness of the Concentration Curl exercise, here are some common mistakes to avoid:

Lifting Too Heavy: It’s essential to choose a weight that you can lift with proper form and technique. So if you’re using a weight that’s too heavy, you may compensate by using other muscles or jerking the weight, which can lead to injury.

Leaning Back: Leaning back or using momentum to lift the weight takes the tension off the biceps and reduces the effectiveness of the exercise.

So it’s important to keep your back straight and maintain proper posture throughout the movement.

Moving Too Quickly: In order to maximize the effectiveness of the exercise, it’s important to perform the Concentration Curl slowly and with control.

So moving too quickly can lead to swinging or jerking motions, reducing the effectiveness of the exercise and increasing the risk of injury.


In conclusion, the Concentration Curl is an excellent exercise for building strong and defined biceps muscles.

Adding this exercise to your upper body workout routine can help you achieve your fitness goals, whether it’s building muscle mass or toning and strengthening your arms!

Finally, don’t forget to stretch your muscles after completing your workout routine. Incorporating stretches such as the shoulder roll stretch can help improve shoulder flexibility and prevent any potential injuries.