Fysiqal

Isolation · Beginner

Concentration Curl

Isolation isolation exercise using dumbbell.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the Concentration Curl

Cues reviewed by Kwabena Osei on

Setup

Seated, brace your working elbow against the inside of your same-side thigh, dumbbell hanging at arm's length.

  1. Curl the dumbbell up by flexing at the elbow, keeping the elbow pinned against your thigh throughout.

  2. Squeeze at the top, then lower under control to full arm extension.

Common mistakes

  • Letting the elbow drift off the thigh to help move the weight -- that's the whole point of the braced position.

  • Using a fast, momentum-driven rep instead of a controlled squeeze -- this is a contracted-position exercise, so the top squeeze matters more than the load moved.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow flexionprimary action

    Biceps brachii (prime mover, high emphasis); Brachialis (synergist, moderate emphasis); Brachioradialis (synergist, low emphasis)

  • Radioulnar supinationsecondary action

    Biceps brachii (synergist, high emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.