The concentration curl is a one-arm curl with your elbow braced on your thigh: no swinging, no help from your shoulder.
1Starting positionStart2End positionFinish
Setup
Sit on the edge of a bench, feet wide. Lean forward and brace the working elbow against the inside of your thigh. Dumbbell hanging near the floor, other hand on your knee.
Execution
Sit on a bench, brace your elbow against the inside of your thigh, arm straight down with the dumbbell — starting position.
Exhale and curl the dumbbell up to your shoulder without swinging your torso.
Inhale and lower it back down. Switch arms.
Common mistakes
Elbow sliding off your thigh — it stays braced the whole set, that's the point.
Leaning back to help — your torso stays forward and still.
Heavy dumbbell, short range — lower to nearly straight.
Rushing — pause at the top and lower slowly.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
