beginner · arms
Concentration Curl
Strict single-arm curl to chase a peak contraction without cheating.
Quick answer
Sit, brace the upper arm against the inner thigh, curl the dumbbell up, squeeze, and lower slowly.
These won't replace compound curls, but they're excellent for slow eccentrics and mind-muscle focus when you want quality over load.
Form cues
- Upper arm glued to the thigh
- No torso lean to finish the rep
- Full stretch at the bottom
Common mistakes
- Swinging the torso
- Short range
- Rushing both phases
Programming notes
2–3 × 10–15/arm as a finisher.
dumbbell