Dumbbell Concentration Curl – An Entire Guide With Form Tips

 

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Build bigger biceps faster (how to do Dumbbell Concentration Curl)

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How To: Dumbbell Concentration Curl

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How to Perform the Concentration Curl This walkthrough will focus on performing the concentration curl with a dumbbell but you can also apply the general form and tips if you choose to perform the exercise with a cable apparatus. Walk to the dumbbell rack and select the appropriate working weight. Dumbbell Concentration Curls are an isolation movement exercise with the primary purpose to peak your arm’s biceps, especially the Brachialis (outside part of biceps). You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. The movement is typically used as a finishing exercise to work the “peak” of the biceps and give gym goers the final “pump” before leaving.

The concentration curl is a classic biceps-building exercise, but the form is more difficult than you might think. Use these tips to do the move the right way. Dumbbell Concentration Curl Exercise Instructions – Proper Form STARTING POSITION (SETUP): Sit on the chair or the end of a flat exercise bench with your thighs parallel to the floor and your body braced. Hold a dumbbell in your right hand, your palm facing up and your arm fully extended. Tips for Performing Dumbbell Concentration Curl.

The following tips will help the muscle develop fully through the incorporation of more muscle fibers per repetitions. Surely, it will increase the strength and the size of the muscle. Practice Control and Proper Form.

In any type of exercise other than the concentration curls, always make sure to start with a lighter weight first. How to Do Concentration Curls With Perfect Form Sit in a chair with your feet flat, your knees spread wide, and a dumbbell in your right hand. Bend forward and brace the back of your right elbow against the inside of your right knee.

Your right arm should hanging straight down, with your right palm facing your left leg. Basic concentration curls are performed sitting down. Find a low, sturdy, comfortable bench or seat and sit down at it.

Position your feet flat on the floor and spread your knees somewhat to form a “V” with your legs. Sit up. 1) Don’t allow your shoulders and elbows to drift forward as you curl the weight up.

2) Keep your elbows pinned at your sides at all times. 4) Keep your wrists aligned in a neutral or slightly extended position. 5) Keep your back straight and minimize the use of the momentum. How to Perform the Preacher Curl You can perform the preacher curl using a barbell, EZ bar, cable, or dumbbell.

Although this walk-through will focus on the performing the exercise with a barbell, you can apply the general form and tips to all setup variations. Correct Bicep Curl Form Once you’ve selected your weights, it’s time to get your form down: Stand with your feet hip-width apart with a dumbbell in each hand. Bend your knees slightly, engage your core and maintain good upright posture.

List of related literature:

You can use these techniques with any of the body positions and grips listed on the next page, as well as just about any other curl.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

This is a cool variation of the standard curl that allows you to improve strength at your weak point in the move.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Demonstrates very good form for curl-ups.

“Adapted Physical Education and Sport, 6E” by Winnick, Joseph, Porretta, David
from Adapted Physical Education and Sport, 6E
by Winnick, Joseph, Porretta, David
Human Kinetics, 2016

The technique works great for curls and such—you can just work your way down the dumbbell rack.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

A more detailed step-by-step method for the 1RM protocol is shown in figure 15.1 on page

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

This version of the dumbbell curl is slightly harder than the basic version.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Almost everyone I explain the concentration curl to does it wrong.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

(2) Curl the weights upward but stop halfway, when your forearms are about parallel to the floor, then lower them again to the starting position.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This exercise is useful if you are having difficulty maintaining your form with the barbell or dumbbell biceps curls or if you want to isolate the biceps brachii and brachialis.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

A short fifteen pound ‘EZ curl bar’ will come in very handy.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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41 comments

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  • I just want those forearms! Fucking beast man keep coming with the info bro! One of the most knowledgeable in the fitness youtube world with the physique to back it up! ��

  • Wow. I’ve been using 25 lb dumbs for biceps before I watched this.

    I tried the staggered stance and oh man. I had to go down to 10 lbs. And my biceps were burning up

  • I REALLY needed this video today! Thanks, Jeff. Been working hard to overcome poor mind/muscle connection with my biceps. Thanks for the tips!

  • Thanks for this amazing tip, I tried these tonight and wow what a huge difference I could feel it in my biceps big time. Jeff you’re helping to literally shape my life, thanks for being an awesome human being!!

  • I just started lifting weights and doing concentration curls was easy but my biceps won’t feel swole. now i know why, looking forward for the results!

  • Could’ve saved a lot of time by just saying, ‘do it like Arnold’. The Arnold standing concentration curls are awesome, and put all the force on the bicep at the peak contraction.

  • I have a torn labrum and had a surgery for that. I wonder whether the inclined dumbell curl will be harmful for me or not because of the anatomy. Thanks

  • Come back to this to thank you Jeff, 9 weeks into my gym after many years off, I had been finishing with Con Curls pretty well doing them like the 2nd example you showed but just wasn’t really liking it which made me look for this vid. Today I did on the cables man they were good hard as F no need for heavy weight or the step at this point. Awesome stuff thanks heaps for the help Jeff.

  • Hi sir I left exercise years ago maybe more than 6 to 7 yrs. I want tonstsrt other again so how do i start. Shall I start with heavy exercise or light start and then increasing the frequency. Please inform me. Thank you.

  • If concentration curls aren’t a great exercise because of the fact that you have more of a mechanical advantage, does that mean that arm blasters aren’t good either? I’ve never used one but was considering it…any thoughts?

  • Lol you arent supposed to curl it to your chest but to your shoulder, and you want to really twist your arm so your pinky is above the thumb to really get the full contraction and hit the bicep peak really well… This video would make arnold dissapointed

  • I used to like Jeff Cavalier, but every day now he is highlighting how you shouldn’t do this exercise or that exercise. According to him, we should now sit at home and get fat. But be careful with your posture!

  • I have a question, why is it when I do any type of bicep curl I don’t feel contraction or stress in my bicep I feel it in my forearm? Any suggestions or tips on how I can feel the curl in my bicep.

  • I been doing these for like 3 month now and I can’t get pass 15lb weights I can do 20 but I fail faster at like 6reps incline and 8reps hammer or are these supposed to be done at lighter weights? Any help or tips?

  • What about the variation Arnold Schwarzenegger used? He’d bend over, put an arm on his leg for support while curling with the other.

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  • This guy gotta complicate everything lol I got sick biceps from just doin calisthenics like different variations of pull ups or muscle ups. Basically working body weight movemnets explosively as u can and also hold isometric moves as long as u can for sets.

  • The advantage I find with alternating curls is that my attention is not split. I am only focused upon the arm that is being curled. This not only encourages better technique, but improves intensity. And yes, the brief rest adds to the exercise.

  • sigh i’ll give this a shot I got distal tenodnitis doing some chinups really badly years ago and my right arm hasn’t been the same since. I always end up feeling it in my foream and nothing in my biceps.
    Should i be consciously squeezing/tensing the bicep throughout the movement or just focus on flexion and extension?

  • Iam not seen any video related to biceps using barbell.. But in the middle of videos ur using barbell rod for biceps.. What was the difference between those doing with barbell and without barbell.

  • Im right handed and my left arm is a lot weaker. Is it okay if I do less reps with my left like 6 and do 8 to 10 with my right using the same weight? I was thinking my left would catch up.

  • Dude, hi from Turkey.. I do that more than 3 months at home with 7 kg ( 17lb I guess) dumbell, but I don’t see any difference, I do it with true position too.. I shouldnt expect sth so quick i know but.. maybe I should eat something after it? Like those protein stuff?? Im 30 years old 177cm height(5-11ft i guess) 90kg.. Do you have any tips for me?

  • yeah. before I started eating right it didn’t matter how much I exercised my abs were still jello. Listen to this Do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this. you can watch out here >>> bit.ly/17iQgX7?=jqgqy

  • When i do a curl i feel a click in my left arms joint making it quite an uncomfortable experience to work out, any guesses on what this could be and how i can fix it?

  • Hey Wesley, thank you so much (Dank u wel!) for finally being the FIRST person on You Tube it seems, to correctly explain the concentration curl. Many legends like Arnold, Reg Park and Jay Cutler swear by this move to develop the peak. Out of interest, in Arnold’s bodybuilding encyclopaedia, he recommends to “twist” the dumbbell slightly at the top. (So the little finger moves up). This adds extra tension that you can really feel. Reg Park also recommend a slower movement in both contraction and lowering to really feel and ‘concentrate’ on the bicep. Staaayy Golden!! ����

  • This helped greatly, i am over weight and have degenerative disk. I have been trying to do bicep curls with out putting weight my spine. compressing it.

  • Thank you; I picked up some good tips searching but THIS is what I wanted. I do it at home mate and wanted to do it correctly to avoid injury. Cheers mate

  • https://youtu.be/j1XhADJ2Lfo

    What’s your thoughts on this kettlebell curl? I do them but with more of a form like yours rather than a centered roll like his. I do 3 sets of 10, rolled forward than back

  • Ohhhhly shit, those… whatever they’re called… standing cable curls? I just tried some of those in 2 sessions, and I’m sure as hell FEELING them! Concentration curls weren’t doing much for me; I plateaued with EZ bar; getting comfortable with those simultaneous standing DB curls he showed in another vid; but this cable dealy is something altogether. And he’s not kidding about the shoulder flexion adding to it: I could feel my arms JUDDERING from the tension when getting that squeeze by the sides of my head (i.e. 6:28), plus all that core work.

    All I’m saying is, I highly recommend trying that last lift he does if you’re bored of concentration curls.

  • I prefer not stimulatenously but together both biceps curling at the same time. Why?
    1. It will automatically engage the core since both biceps are curling (Core work out right there)
    2. You can balance the strength, because by alternatig curls, or single arm curls. you wont notice the differences in strength of the arms. By lifting and curling it together you can actually analyse the imbalances.

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  • Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin’ huge, solid, thick and tight you can get. Thanks for the motivation. Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin’ huge, solid, thick and tight you can get. Thanks for the motivation. Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin’ huge, solid, thick and tight you can get. Thanks for the motivation. Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin’ huge, solid, thick and tight you can get. Thanks for the motivation.

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  • concentration curls help the peak while curls work to overall bicep. regular curls are superior for strenth but for aesthetic purposes you might want to use this exercise

  • Scott, do I just start doing that at home, “Concentration Curl,” my muscles getting smaller? Or does it go better on the contrary?

    Scott reyiz ben evde sadece bunu yani “Concentration Curl”‘ çalışsam kaslarım küçülmeye başlar mı? Yoksa tam aksine daha iyiye mi gider?

  • What about back pressure? I’ve been treated with Facet Syndrome lately and i’m gonna have to rest for a couple of months. When i do start again i’m gonna have to be extra careful about back pressure and posture. However i’ve always felt my back engage when doing bicep or chest exercises, even your posture does put some weight in there…

  • This was super helpful for me. For some reason I just wasnt feeling it in my biceps, my wrists would get tired but it wouldn’t feel like I worked my biceps and it was real annoying. Thanks for this.

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  • Help please. So total only 4 sets for biceps is enough? Dont we need like 12-20sets of biceps? Also you did not mention how long should we rest inbetween sets? 1 minute? 2minute max rest time? Thanks

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