Arms · Dumbbell
Dumbbell Seated Double Concentration Curl
How to do the dumbbell seated double 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the end of a bench with your knees apart, holding a dumbbell in each hand with arms hanging down inside your thighs. Brace the back of each upper arm against the inner thigh, then curl both dumbbells toward your shoulders at the same time, squeezing the biceps at the top. Lower both under control.
- 1Your biceps isolated with each upper arm braced against your thigh
- 2A peak squeeze at the top of both curls
- 3A slow, controlled lower with neutral wrists
Common mistakes
- Swinging or using your shoulders to move the weight
- Letting your upper arms come off your thighs
- Dropping the dumbbells fast at the bottom
Muscles worked
The dumbbell seated double concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell seated double concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.