At a glance
- Main muscle
- Biceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1 kg
How to do it
- Elbow against your inner thigh.
- Fully extend.
- Slowly.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Strict isolation, but little tension in the stretch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Preacher Curl · Dumbbell · rating A
- Spider Curl · Dumbbell · rating C
- Cable Curl · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the concentration curl.
Let Mitta set the weight.
Mitta plans the concentration curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
concentration curl
What muscles does the concentration curl work?
The concentration curl mainly trains your biceps.
How many reps of the concentration curl should I do?
Mitta plans the concentration curl at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the concentration curl?
Good alternatives that train the same muscle are the dumbbell preacher curl, spider curl and cable curl.
Is the concentration curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the concentration curl have rating B?
Strict isolation, but little tension in the stretch.