Concentration Curl
Trains the biceps. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Concentration Curl
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×12–15the shape they run most (1 session)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| PHAT | Chest & Arms Hypertrophy | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Concentration Curl progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Concentration Curl trains
Technique
How to do the Concentration Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend your knees and hinge to your hips to lean forward and place your right elbow on the inside of your right thigh and your left hand on your left knee for support.
- Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
Form cues
Getting it right
- Focus on isolating the biceps and minimizing movement in your shoulder.
- Maintain a slight bend in your elbow to avoid locking out the joint.
- Breathe out as you curl the dumbbell and inhale as you lower it.
Substitutes
Swap Concentration Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Concentration Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.