Whether you’ve watched seven-time Mr Olympia Arnold Schwarzenegger rep out curls in Pumping Iron, witnessed Ron Burgundy hit over 1000 at his ‘gun show’ in Anchorman, or you’ve researched how to build bigger and fuller biceps, we’re sure you’ve seen the iconic concentration curl before. 

But it’s a dated exercise, has no place in a professional gym, and won’t get you the same kind of gains as an overloaded barbell curl, right? Wrong.

There are plenty of reasons this age-old exercise is as popular today as it’s ever been, and why you should incorporate concentration curls into your gym routine.

What are they?

Before you can understand their benefits and why you’ll want to do them, you first need to understand what concentration curls are. 

Most people will have seen the movement before, whether it’s in shows, online articles, or maybe you tried them in your teens, but wouldn’t have known the correct name or form for them.

A concentration curl is just what it sounds like. It’s a single-arm dumbbell exercise using your inner-thigh to support your elbow as you concentrate on contracting your bicep, closing the gap around your elbow while maintaining tension.

Three reasons why you should do concentration curls

Eliminate cheating

Due to the position of the concentration curl, you’ll more or less eliminate your ability to cheat your way through this exercise. While cheating through some of your final reps on an overloaded exercise can sometimes be a good thing, it makes it difficult to identify imbalances as you support your weaker arm with other muscles throughout the movements.

Effective at lighter weights

Concentration curls are about taking things slow and steady, and time spent under tension. This means that unless you’re a seasoned pro, you’ll find this exercise most effective with weights as low as 2.5kg - 5kg and upping your rep range to around 13 - 15 reps per set. Not only does that make it accessible, but a cheaper exercise if you’re purchasing Dumbbells for home. 

Promote mind-muscle connection

You might have already heard the term mind-muscle connection. But, did you know it’s possibly the most important factor when it comes to building muscle and understanding your body? As an isolation exercise, the concentration curl can help to develop your mind-muscle connection with your biceps, so you’ll know exactly which muscle is working, and carry that connection over into other movements. 

How to do a concentration curl

Sit on a Bench set at a comfortable height, keeping your knees bent at 90° with your feet flat on the floor. 

Choose a reasonably Light Dumbbell. We recommend starting around 20% of your standard barbell curling weight and place it at your feet. 

Lean forward slightly and securely rest your right elbow onto your upper-inside right thigh.

Then, grip the dumbbell with your right hand, and fully extend your arm with the weight suspended off the ground.

Slowly curl the weight up, moving only your forearms. Keep your leg and elbow still during the part of the exercise. 

Once you reach the top of the exercise, allow for a one-second pinch and then slowly lower the weight back to the starting position. 

Repeat the exercise for three sets of 12-15 reps, then swap arms and legs, and repeat for your left arm. 

Make it tougher: You can make the exercise harder by increasing the time under tension on each rep. To do this, simply count to three on the eccentric (downward) part of the movement.

Checkout our Complete guide to dumbbells

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Tags: Equipment > Dumbbells ; Exercise Type > Strength