What Is a Concentration Curl?

A concentration curl is a weightlifting exercise that focuses specific attention on the biceps muscles. It is usually performed with a dumbbell in one hand. All effort is concentrated on curling the weight without the help of any muscles but the biceps. It is a very effective free weight exercise to increase the size and definition of the upper arm muscles.

  1. Features

    • To perform a concentration curl, pick up a dumbbell in one hand. Sit down on the edge of a weight bench or chair so that your thighs are parallel to the ground. Place your free hand on the knee under your arm holding the dumbbell. Lean forward and place your elbow on the back of your free hand. Straighten your arm so that the dumbbell is hanging down. This is your starting position. Concentrate on your biceps and bend your elbow. Curl the weight up until it is at the same height as your shoulder then slowly lower the dumbbell. This is one repetition of the concentration curl.

    Function

    • The position of the arms and body prevent you from cheating while performing the concentration curl. All effort should be concentrated on your biceps. Do not arch your back or swing the weight upward. If you find that you must do this to raise the dumbbell then decrease the weight. Do 3 to 5 sets of 6 to 10 repetitions of the concentration curl. Switch hands then do them on the other arm. Since the concentration curl is a building exercise, you can use heavier weight and fewer repetitions. Just make sure your biceps are burning as you complete every set.

    Effects

    • The concentration curl is an effective way to build bulk in your biceps. It employs lots of muscle fibers and forces you to make your biceps do all the work. Be sure to raise and lower the dumbbell through the entire range of motion. Completely straighten your arm before raising the dumbbell to shoulder level. Do not cheat and do half curls. This is ineffective for building biceps muscles.

    Considerations

    • Concentration curls will make your biceps very sore between 24 and 48 hours after you do them. This means you are making your muscles stronger and larger. Lifting weights creates microscopic tears in the muscle fibers. It is important to allow those tears to heal completely before doing more concentration curls. You will know they are healed when they are no longer sore.

    Warning

    • Trying to lift too much weight while performing concentration curls can be dangerous. Swinging the weight upward can strain your back, shoulder or neck. It also wont work your biceps. Trying to lift too much weight can also force you to drop a dumbbell on your foot.