Dumbbell Concentration Curl: Easy Isolation Exercise For Big Biceps

Dumbbell Concentration Curl - Easy Isolation Exercise For Big Biceps

Dumbbell Concentration Curls are surely an ideal resistance training lift to grow your huge arms. Do you want to have outstanding technique, look like a pro and gain strength in your biceps quickly? Then, you need to use the tips and technique in this article to start today.

Dumbbell Concentration Curl Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Dumbbell Concentration Curl Instructions

  • You should begin by taking a dumbbell in one hand and sitting down on a bench or chair.
  • With your legs apart rest the elbow of your arm with the dumbbell against your leg, this will be your anchor to isolate your bicep.
  • Next, Curl the dumbbell up to your shoulder, while stabilizing with your leg.
  • Then slowly lower the dumbbell back until your arm is extended.
  • Repeat to completed your required repetitions, then switch arms.

Video Tutorial

How to Do a Concentration Curl | Arm Workout

Dumbbell Concentration Curl Muscles

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the dumbbell concentration curl exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Concentration Curl

The Dumbbell Concentration Curl is a great exercise for targeting the biceps brachii muscle. This exercise helps to isolate the biceps, allowing for more efficient and effective muscle stimulation. The biceps are the most visible muscle in the upper body, so this exercise helps to create well-defined arms. Additionally, the concentration curl can help to improve overall strength and endurance in the biceps. By performing this exercise with light weights, you can also increase your muscular endurance and reduce fatigue in your arms during other activities.

Tips for Performing Dumbbell Concentration Curl

Should you want to have the ideal gains, you will need to focus on these easy tips. Equally important, whenever you wish to prevent your self from getting injuries, you should learn these tips.

  • Slow Every Repetition Down For Greater Muscle Hypertrophy. When you raise the time under tension you are working your muscles longer and they will respond by developing toned muscles. You can achieve this without raising the resistance by slowing down you reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds relaxing.
  • Slow Every Rep To 4-6 Seconds For Each Contraction And The Same For The Extension, To Boost Your Workout. To create mas you need to maximize the amount of time under stress of your primary muscles. Slowing your lift will improve the time period under tension. Multiple studies have shown that just under 6 seconds extension and contraction is the ideal time provides maximal benefit for building muscle gains. You need to add this technique on occasion, yet not each and every time you workout.
  • Perform Drop Sets. You can maximize your muscle development through the use of drop sets. A drop set is any time you do a set to until you can do another rep next you drop the weight and keep going. You can drop the load many times.
  • Plan Your Workout Before You Get To The Gym. Make sure you arrange your exercise session in advance if you have a target. If perhaps your objective is only to maintain, you need to continue to have a plan when you start your workout.

Benefits and Tips Video

Concentration Curls Aren't Working for You (HERE'S WHY!)

Frequent Mistakes To Avoid

You must keep away from these typical mistakes to have ideal technique and continue to develop gains. Moreover, when you eliminate these issues you will prevent the likelihood of experiencing injuries.

  • You’ll Do Better To Not Attempt To Lift More Weight Than You Can Do Correctly. You may sacrifice your technique and can potentially end in a trauma when you make an attempt to use more than you should.
  • Stop Yourself From Using To Little or Too Much Resistance. Not enough, and you will not be sufficiently employing your agonist (target) muscles, excess, and you’ll probably cheat. Make certain you concentrate on your proper movement.
  • Don’t Allow Yourself To Cheat. In most the time, cheating is employing momentum rather than the strain of your agonist (target) muscle tissue. From time to time, a little cheating on your final rep can be great to overload your muscle, although not for more than one or two reps.

Variations and Complementary Exercises

Once you’ve mastered the Dumbbell Concentration Curl, you can switch up your routine by trying out some variations, complementary, or alternative exercises. These exercises work similar muscles as the exercise Dumbbell Concentration Curl, so you can still get a great workout without having to do the same exercise every time. Below are some of the variations, complementary, and alternative exercises you can incorporate into your routine:

Graphic image of Dumbbell Cross Body Hammer Curl.

Dumbbell Cross Body Hammer Curl: The Dumbbell Cross Body Hammer Curl is a great complementary or alternative exercise to the Dumbbell Concentration Curl. It works the same muscles as the Concentration Curl, but in a different manner. By crossing one arm across the body and curling the weight up towards the shoulder, you’ll be able to target the biceps more effectively and get more of a stretch in the muscle. This exercise also forces you to use your stabilizing muscles to maintain balance, which can further enhance your workout.

Graphic image of Dumbbell Curl.

Dumbbell Curl: The Dumbbell Curl is an excellent exercise to complement or substitute for the Dumbbell Concentration Curl. It is a compound exercise that targets the biceps, but also utilizes the forearms, shoulders and even the core muscles for stabilization. The motion of the exercise is very similar to the concentration curl, but with a more traditional bicep curl movement. It is a great way to add variety to your bicep training and can help you build strength, size and definition in your arms.

Graphic image of Dumbbell Hammer Curl.

Dumbbell Hammer Curl: The Dumbbell Hammer Curl is an excellent alternative or complementary exercise to the Dumbbell Concentration Curl. It targets the same muscle groups and works them in a slightly different way. With the Dumbbell Hammer Curl, the emphasis is placed on the brachialis and brachioradialis muscles, whereas with the Dumbbell Concentration Curl, the emphasis is on the bicep muscles. Both exercises allow you to isolate one arm at a time, allowing you to focus on proper form and increase muscle engagement. Additionally, the Dumbbell Hammer Curl allows you to incorporate a greater range of motion, helping to further increase muscle activation.

Check Out These Top Dumbbell Exercises

Graphic image of Dumbbell High Curl.

Dumbbell High Curl: Dumbbell High Curl is a great alternative or complementary exercise to Dumbbell Concentration Curl. It can be used to target the same muscle groups, but with a different range of motion. In this exercise, you stand with your feet shoulder-width apart and hold two dumbbells in each hand. Keeping your arms slightly bent, curl the dumbbells up to shoulder level and then slowly lower them back down. This exercise can help to strengthen the arms, shoulders, and back muscles, as well as increase stability and core strength. It is a great way to add variety to your workout and challenge your body in different ways.

Graphic image of Dumbbell Preacher Hammer Curl.

Dumbbell Preacher Hammer Curl: The Dumbbell Preacher Hammer Curl is a great complementary or alternative exercise to the Dumbbell Concentration Curl. It is a great exercise for isolating the biceps and working them from a different angle. It involves placing the arm on the preacher curl bench and holding a dumbbell in each hand. The weight is then curled up towards the shoulder and down again. This exercise can be done with both arms at the same time or alternating arms. It is a great way to target both heads of the biceps and build strength and size.

Graphic image of EZ Bar Close Grip Curl.

EZ Bar Close Grip Curl: The EZ Bar Close Grip Curl is a great complementary or alternative exercise to the Dumbbell Concentration Curl. This exercise is performed with an EZ bar, with hands positioned in a close grip. It works the biceps, and also uses other muscles such as the forearms, shoulders and upper back. The close grip of the EZ bar puts more emphasis on the bicep muscles than other curl variations, and helps to build strength and mass. It is a great way to add variety to your workout routine and challenge your muscles in different ways.

Opposing Complementary Exercises

In order to properly execute the Dumbbell Concentration Curl exercise, it is important to also incorporate exercises that work the opposing muscle groups. This will help ensure that the entire arm is getting a comprehensive workout and can help to prevent injury. Below are some exercises that complement the Dumbbell Concentration Curl and work the opposing muscle groups.

Graphic image of Cable Tricep Kickbacks.

Cable Tricep Kickbacks: Cable tricep kickbacks are a great complement to the exercise dumbbell concentration curl as they target the opposing muscle group. This exercise involves standing in an upright position, with the arm extended backwards and holding a cable pulley handle in the hand. The arm should remain extended while you bring the handle back towards your hip, engaging your triceps and squeezing at the top of the movement. After a brief pause, slowly return to the starting position to complete one rep. This exercise allows for a full range of motion and helps to strengthen the triceps, which is used in opposition to the biceps during the dumbbell concentration curl.

Graphic image of Dumbbell Close Grip Bench Press.

Dumbbell Close Grip Bench Press: The Dumbbell Close Grip Bench Press is a great complementary exercise to the Dumbbell Concentration Curl. It works the opposing muscle group, the triceps, which helps to create a balanced upper body strength. The close grip bench press allows you to target the triceps muscles more intensely than a regular bench press. It also helps to keep your arms and shoulders engaged, which is key to creating a strong and symmetrical look. Doing both exercises together will help you achieve maximum results in your upper body strength and size.

Graphic image of EZ Bar Decline Triceps Extension.

EZ Bar Decline Triceps Extension: The EZ Bar Decline Triceps Extension is a great exercise to complement the Dumbbell Concentration Curl. This exercise works the opposing muscle group, the triceps, which is the antagonist muscle to the biceps. This exercise also works the chest muscles, as well as the shoulders and core muscles, giving an overall strengthening of the upper body. Additionally, the decline angle of this exercise puts an increased focus on the triceps. This makes it a great compliment to the Dumbbell Concentration Curl, allowing you to work both muscle groups in a balanced and effective way.


You should at this instant have the means to engage in dumbbell concentration curl flawlessly. Finally your next level is to utilize dumbbell concentration curl as apiece of a scheduled resistance training strategy to grow your Biceps.

References: Wikipedia | ExRx.net | PubMed.gov

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