How To Do Dumbbell Concentration Curls Properly

The dumbbell concentration curls is one of the basic biceps exercises that is not supposed to miss in your arms training program.

This is a slight variation to the bicep curl only that you don’t use a barbell, but a dumbbell.

This article will show you the steps you should take in doing the concentration curl with dumbbells.

It highlights the various alternative workouts that targets the same muscle group as the dumbbell curls . It also highlights the mistakes you should avoid while doing the workout. Here we go!

  • Find a dumbbell with the appropriate weight that will enable you to go for many reps say, 12 to 15 reps per set.
  • When the weight is right, you will be able to control it as you concentrate it on your biceps at a moderate speed.
  • Sit on a flat bench and spread your feet wider than the width of your shoulders.
  • The dumbbell should be placed on the inner part of either your right or left leg.
  • Now assuming the dumbbell is on the inner side of right foot, lean forwards and reach for the dumbbell with your right hand.
  • When you have grabbed the dumbbell with your knuckles facing down, hinge your elbows on the inner part of your right knee. Before you start curling the dumbbell, support your upper body with your left hand pressing on your left knee.
  • Twist the dumbbell sideways and engage your core then curl the dumbbell straight towards your lower chest. This move requires that you curl the weight at a slightly high speed , that’s what it means by concentration curls.
  • Make continuous curls of around 12 or more repetitions per set then switch to the other hand but make sure you focus on the biceps.



Dumbbell concentration curls mainly works the biceps brachii which is made up of two heads that is the short and the long head.

The short head emerges from the front shoulder blade whereas the long end comes from the back end of the scapula or shoulder blade.

Together they meet on the tendon that is attached to the forearm bone and they work to stretch the elbow.

The name concentration curl is derived from the short curl movement that isolates the bicep muscle.

There are other muscle groups that support the movement and they include the trapezius (which originates from the base of the shoulders to the neck and to your upper back), levator scapular, wrist flexors, and erector spinae (which is a cluster of muscles and tendons


These are some of the benefits derived from dumbbell concentration curls.


Concentration curls works out the full muscle composition of your biceps brachii and this helps to improve the tone of your biceps.

Dumbbell concentration curls is a form of endurance exercise that effectively singles out the bicep muscle and so all your energy is directed on it.

This helps to make it grow faster and stronger.


When doing concentration curls, you are compelled to incline your whole body in a particular posture such that it is only you’re your arms that will be moving.

This means that training on the concentration curls will help you to eliminate body movements and momentum during other workouts that require your body to be rigid such as the barbell curl.


When you fully stretch your arms during the concentration curls, some other support muscles will be activated including brachioradialis muscle which is the forearm, brachialis muscle which flexes the elbow joint, and the triceps.


If you wish to switch it up a little, you can consider the following variations of the concentration curls that suit you and which are in accordance to the equipment at your disposal.


This variation of the concentration curl is slightly different from the standard dumbbell concentration.

However, they have the same benefit just that the standing concentration curl is takes up the challenge a notch higher.

As the name suggest, you will do the concentration curl while standing only that you will lean forward so that the arm on which you hold the dumbbell will be freely suspended.

What makes this variation challenging is that you will not hinge your elbows anywhere, but you will just curl it in the manner you are supposed to.


The hummer curl is a slight variation of the dumbbell curl and it majorly hits a specific muscle of the biceps brachii.

To do the hammer curl:

  • Take an upright posture holding a dumbbell with either ends pointing forwards.
  • Curl the weight up until your forearm comes in contact with your biceps but make sure your upper arm stays firm.

When you do the hammer curl correctly it will work the long head of the biceps brachii, it will help in improving your wrist stability, it will strengthen your grip and increase the strength and size of your biceps.


Requirements:  bench that has been attached with the pulley cable machine.

  • You will sit and spread your legs over the machine then reach out for the bar attached to the pulley and pull it up.
  • When you pull up the bar up to your chest level, bring your elbows down and support them on your knees.
  • From that point curl your hands up and down as you pull the cable pulley. The cable pulley isolates the bicep muscle and increases it in size and strength.


For starters let us understand that it is important to consult your doctor if you have an underlying medical condition before you embark on any workout.

Secondly, it is good to have proper knowledge of not only what to do but also what not to do. Adequate knowledge will always help you to avoid injuries, strains, or even deformations. Sometimes people miss out when they hit the gym and try to put up with the weight that their fellow trainees are working with.

This is very wrong because you may not be of the same physical form as those you find training, so it is advisable to work with the weight that you can control and one that your form permits. These are the common mistakes that should be avoided when doing the dumbbell concentration curls.


This happens when you curl up the dumbbell in a controlled motion then you suddenly drop as opposed to how you curled it up.

This may cause an injury to your muscles especially if it is a heavy dumbbell, it won’t be good for the growth of your muscles either.

It is required that you curl the weight in a controlled tempo for you to benefit maximally.


Some trainees have the tendency of doing uncomplete curls by either not curling the weight all the way up or jerking the weight up before you get to the starting position of the curl.

The problem with this is that you will be working so hard yet gaining very little.


The perfect technique is hinging your curling arm on the side of your knee and getting additional support with your hand supported on your other knee. Yet some trainees will still try to move either their legs or their upper body.