How to perform the Dumbbell Concentration Curl
- 1Sit on a bench with feet flat on the floor and knees wider than shoulder-width. Pick up a dumbbell in your working hand, palm facing up.
- 2Lean forward slightly and brace the back of your working-side upper arm firmly against your inner thigh, just above the knee.
- 3Let the arm hang with the dumbbell near the floor and your elbow nearly fully extended.
- 4Curl the dumbbell up toward your shoulder, contracting the biceps as hard as possible at the top of the movement.
- 5Lower slowly and under control back to the starting position, allowing a full stretch at the bottom. Do not let your elbow leave your thigh.
Coach tips
- Pressing your elbow into your inner thigh eliminates body swing and forces the biceps to do all the work.
- Supinate your wrist fully at the top — turn the palm all the way up and slightly outward to maximise peak contraction.
- Use lighter weight than standing curls and focus on feel. This is an isolation exercise; momentum kills the benefit.
- Lean slightly forward to deepen the bottom stretch and increase the range of motion.
- Hold the contraction at the top for a full second on every rep.
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.
For optimal biceps hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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