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Biceps

Concentration Curls

Concentration Curls (Start)Concentration Curls (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A seated one-arm dumbbell curl with the elbow braced against your thigh to isolate the biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on a bench with your feet wide and hold a dumbbell in one hand.
  2. 2Rest the back of your upper arm on your inner thigh.
  3. 3Let the dumbbell hang with your arm straight.

How to perform

  1. 1Curl the dumbbell up toward your shoulder, keeping your upper arm still.
  2. 2Squeeze your biceps at the top.
  3. 3Lower slowly until your arm is straight.
  4. 4Finish your reps and switch arms.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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