How to perform the Dumbbell Concentration Curl
- 1Sit on a bench with your feet wide, hold a dumbbell in one hand, and rest that elbow against the inside of your thigh just above the knee, letting the arm hang down with your palm facing up and your back straight. Place your other hand on your opposite thigh for balance and keep your shoulders relaxed.
- 2Curl the dumbbell up toward your shoulder by bending your elbow, keeping your upper arm still and squeezing your biceps at the top while you breathe out. Slowly lower the weight back down until your arm is almost straight, feeling a stretch in your biceps, and breathe in as you lower.
Coach tips
- Choose a weight you can control without swinging your body or shrugging your shoulder.
- Keep your upper arm pressed against your leg so only your forearm moves; this keeps the work on your biceps.
- Think about pulling through your biceps and pause for a brief squeeze at the top instead of rushing the reps.
Train biceps smarter
One rep, one set. Hypro turns the Dumbbell Concentration Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell Concentration Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dumbbell Concentration Curl fits right into proven hypertrophy and strength templates.
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