Concentration Curl

Muscles worked by the Concentration Curl

Primary

BicepsBiceps Brachii

Secondary

Brachialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Concentration Curl

1. Sit on a bench with legs spread, holding a dumbbell in one hand.
2. Brace your elbow against the inside of your thigh.
3. Curl the dumbbell up toward your shoulder.
4. Lower with control.
5. Repeat on both sides.

Form tips

• Keep your upper arm vertical and let only the forearm move.
• Avoid swinging your torso to help the weight up.
• Match the reps on each arm to avoid muscle imbalances.

At a glance

Concentration Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl
• Dumbbell Reverse Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "concentration-curl",
  "name_en": "Concentration Curl",
  "name_de": "Concentration Curl",
  "name_es": "Curl de Concentración",
  "description_en": "An isolation curl performed seated for peak bicep contraction.",
  "description_de": "Ein Isolations-Curl im Sitzen für maximale Bizepsspitzenkontraktion.",
  "description_es": "Un curl de aislamiento realizado sentado para la máxima contracción del bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with legs spread, holding a dumbbell in one hand.",
    "Brace your elbow against the inside of your thigh.",
    "Curl the dumbbell up toward your shoulder.",
    "Lower with control.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank mit gespreizten Beinen, halte eine Kurzhantel in einer Hand.",
    "Stütze den Ellbogen an der Innenseite des Oberschenkels ab.",
    "Curle die Kurzhantel zur Schulter.",
    "Kontrolliert absenken.",
    "Beidseitig wiederholen."
  ],
  "instructions_es": [
    "Siéntate en un banco con las piernas separadas y sujeta una mancuerna en una mano.",
    "Apoya el codo en la cara interna del muslo.",
    "Sube la mancuerna hacia el hombro.",
    "Baja con control.",
    "Repite en ambos lados."
  ],
  "tips_en": [
    "Keep your upper arm vertical and let only the forearm move.",
    "Avoid swinging your torso to help the weight up.",
    "Match the reps on each arm to avoid muscle imbalances."
  ],
  "tips_de": [
    "Curle ohne Schwung aus dem Oberkörper.",
    "Spanne den Bizeps am höchsten Punkt kurz maximal an.",
    "Beginne mit dem schwächeren Arm und mache beidseitig gleich viele Wiederholungen."
  ],
  "tips_es": [
    "No balancees el torso para ayudarte a subir.",
    "Gira ligeramente la muñeca hacia fuera para contraer más el bíceps.",
    "Trabaja ambos brazos por igual, empezando por el más débil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/concentration-curl-start.webp",
      "peak": "images/flat/concentration-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "concentration-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.