All Exercises
Concentration Curl
Isolates the biceps through a seated, braced curl that minimizes momentum for focused arm strength.
Last updated
Main Muscles
- Biceps
Supporting Muscles
- Forearms
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How to perform
- Sit on a bench with legs spread and lean forward slightly, bracing your elbow against the inside of your thigh
- Hold an AguaForce weight in that hand with your arm extended toward the floor
- Curl the weight up toward your shoulder, squeezing your bicep at the top
- Lower back down with control and repeat before switching arms
Tips
- Keep your upper arm pinned against your thigh throughout
- Avoid swinging your torso to generate momentum
Concentration Curl FAQ
What muscles does the concentration curl work?
The concentration curl mainly works your biceps, with your forearms supporting the movement.
How much water should I put in the weight for the concentration curl?
Fill one AguaForce weight to about 3–6 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the concentration curl should I do?
Aim for 3 sets of 10–12 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.