---
title: "Concentration Curls Dumbbell"
description: "Sit on a bench with your legs spread apart."
locale: en
slug: concentration-curls-dumbbell
url: "https://hi.fitness/exercises/concentration-curls-dumbbell"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f570e0e6-concentration-curls-dumbbell.mp4"
updatedAt: 2026-07-30T22:30:08+00:00
---
# Concentration Curls Dumbbell

Sit on a bench with your legs spread apart.

## How to do it

1. Sit on a bench with your legs spread apart. Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh.
2. Let the dumbbell hang down towards the floor with your arm fully extended.
3. Curl the dumbbell towards your shoulder by contracting your biceps, keeping your elbow stationary and close to your thigh. Squeeze the biceps at the top of the movement.
4. Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.

## Form tips

- Focus on squeezing the biceps at the top of the movement to maximize muscle activation.
- Ensure your back remains straight and avoid leaning back as you lift the weight.
- Use a weight that allows you to perform the exercise with proper form and without straining.

## Similar exercises

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