Step by step
- Sit on a bench with your legs apart and a dumbbell in one hand.
- Brace the back of your arm against the inside of your thigh.
- Curl the dumbbell up towards your shoulder.
- Lower slowly until your arm is straight.
Tip: Rotate your wrist slightly outwards as you curl up to squeeze your biceps harder.
Common mistakes
Only your forearm moves; your upper arm stays braced.
Straighten your arm fully.
Lower over about two seconds.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it build muscle?
Yes, as an isolation exercise after a heavier curl.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add concentration curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.