Concentration Curl – Dumbbell

Learn how to do Concentration Curl – Dumbbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms Dumbbells

Concentration Curl – Dumbbell is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Concentration Curl – Dumbbell

How to perform this exercise correctly

1 - Sit down on a flat bench, legs spread apart with a dumbbell at your feet.

2 - Place the lower part of the back of your arm against the inside of your thigh and pick up the dumbbell.

Nice, you're in the starting position

3 - Now, keeping this position, curl only your forearm up until your bicep is fully contracted.

4 - While controlling the movement, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Concentration Curl – Dumbbell

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
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Barbell Curl – Straight Bar

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Cable Biceps Curl – Low Pulley
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Cable Biceps Curl – Low Pulley

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Cable Curl
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FAQ: Concentration Curl – Dumbbell

What muscles does Concentration Curl – Dumbbell work?

Concentration Curl – Dumbbell primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Concentration Curl – Dumbbell correctly?

How to perform this exercise correctly 1 - Sit down on a flat bench, legs spread apart with a dumbbell at your feet. 2 - Place the lower part of the b

Is Concentration Curl – Dumbbell good for beginners?

Concentration Curl – Dumbbell has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Concentration Curl – Dumbbell?

Concentration Curl – Dumbbell requires: Dumbbells.

What are the benefits of Concentration Curl – Dumbbell?

Concentration Curl – Dumbbell strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Concentration Curl – Dumbbell?

Similar exercises to Concentration Curl – Dumbbell include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, EZ Bar Curl, Incline Dumbbell Drag Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Concentration Curl – Dumbbell better than Alternating Dumbbell Curl?

Both Concentration Curl – Dumbbell and Alternating Dumbbell Curl target the Biceps. Concentration Curl – Dumbbell uses Dumbbells, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
EZ Bar Curl
MET 3.5

EZ Bar Curl

  • EZ Bar
Incline Dumbbell Drag Curl
MET 3.5

Incline Dumbbell Drag Curl

  • Dumbbells
  • Bench
Incline Dumbbell Hammer Curl – Low Incline
MET 3.5

Incline Dumbbell Hammer Curl – Low Incline

  • Dumbbells
  • Bench

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