Concentration Curl
The concentration curl provides maximum biceps isolation with total movement control.
Updated
Concentration Curl
The concentration curl provides maximum biceps isolation with total movement control.
Muscles Involved
- Biceps brachii (peak) : maximum isolation thanks to elbow support
Step-by-Step Instructions
Step 1 — Position
Seated, elbow braced against inner thigh.
Step 2 — Ascent
Flex the forearm, contract hard at top 2 seconds.
Step 3 — Descent
Lower slowly, resist gravity.
Sets and Reps
3 sets of 10-12 reps per arm.
Common Mistakes
- Body momentum : fixed elbow eliminates cheating
- Descent too fast : eccentric phase is key
- Load too heavy : light finishing exercise
Safety Tips
Very isolated and safe exercise. Elbow support against thigh prevents any cheating.
Variations
- Standing bent-over concentration curl : same concept, standing
Who Is This Exercise For?
All levels. Ideal as a finishing exercise for biceps peak.