Concentration Curls

How to do the Concentration Curls

Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and raise the weight while turning your pinky finger inward to your shoulder. If it is done properly your back should be stationary. Lower the weight to the starting position

Spotter Information:
A spotter can be used for motivation since the participant can use his/her other hand to spot themselves.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Brachialis
  • Forearm
  • Arms
  • Isolation
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
31 lbs9.2 40.2 lbs

What is a good starting weight?

Based on an average weight lifted of 31 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Concentration Curls

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Advanced
Muscular Definition Intermediate
Sport Specific Intermediate
Sport Specific Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.