Arms · Dumbbell
Concentration Curl
How to do the concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
See it in motion
How to do it
Sit on a bench, resting one elbow on the inside of your thigh. Curl a dumbbell towards your shoulder, squeezing your bicep. Lower with control.
- 1Feel your biceps isolating the movement as you curl with your elbow braced against your thigh
- 2Squeeze at the top of the curl and control the lowering phase
- 3Maintain a neutral wrist to focus tension on your biceps
Common mistakes
- Avoid swinging or using your shoulder; keep your upper arm stationary
- Don't drop the weight quickly; control it down
- Avoid overextending your elbow; stop just shy of full extension
Muscles worked
The concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the concentration curl for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the dumbbell bicep curl
- How to do the ez bar bicep curl
- How to do the ez bar preacher curl
- How to do the dumbbell hammer curl
Last reviewed April 2026.