Home Exercises Dumbbell Concentration Curls

Dumbbell Concentration Curls

Exercise Tips

  • Make sure you do an even amount on both arms

Dumbbell Concentration Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Sit on the edge of a flat bench and spread your knees wide, feet flat on the floor. With a underhand grip, pick up the barbell and lean over, placing your elbow on your inner thigh, letting the dumbbell hang just above the ground. Rest your other arm on your leg for support.

  1. 1 Exhaling, slowly curl your hand up towards your chest until your forearm is perpendicular to your thigh. As you do this, turn your wrist so your palm is facing down.
  2. 2 Hold for a one count, then inhale and slowly lower your arm back down to starting position.
  3. 3Repeat steps one and two with the opposite arm.
  4. 4Repeat this exercise until you have completed all repetitions for the set.