WhatWorksWhat.
Biceps

Concentration Curl

A sharp, isolated squeeze right in the belly of the inner bicep.

Complexity · Lowhypertrophybeginner+DumbbellsBench
  • Biceps
  • Biceps - Inner biceps
  • Outer biceps
  • Inner biceps
  • Underneath biceps
  • Forearm peak

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer biceps

    Not hit

    Long head - recruited more with elbows behind the body.

  • Inner biceps

    Hit

    Short head - recruited more with elbows in front of the body.

  • Underneath biceps

    Not hit

    Brachialis - pushes the bicep up. Loves neutral grip.

  • Forearm peak

    Not hit

    Brachioradialis - recruited with pronated or hammer grip.

The movement

Get it right, not roughly right.

Optimal form

1:29· Hayden Steele

Perfect Your Concentration Curl for Optimal Bicep Isolation

Full extension

Top contraction

Seated, elbow braced against the inner thigh, dumbbell hanging straight down. Curl with a supinating twist - only the forearm moves. Squeeze hard at the top for a full second.

Common mistakes

  • Lifting the elbow off the thigh to swing the weight.
  • Skipping the top squeeze - this exercise is 90% the peak contraction.

Where you should feel it

A sharp, isolated squeeze right in the belly of the inner bicep.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains biceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable concentration

    Low pulley, seated.

    100% on target

    On target

    Same target, minor adjustment.

  • Standing concentration

    Hinged forward, free arm on a bench.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

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