Dumbbell Concentration Curls

This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

Concentration curls have you brace your lifting arm against your leg for stability, so you can really dig into the muscle.

Muscles Worked

Starting Position
Sit on the end of a flat bench, with your thighs spread into a V-formation. Lean your upper body forward. Grasp a dumbbell in one arm, with the palm facing forward. Bring that elbow to rest against your inner thigh, and let the weight hang down.


  1. From the starting position, keep your elbow pressed against your thigh as you slowly curl the weight up. Keep your torso, upper arm, elbow and leg all still.
  2. At the top of the lift, twist your wrist so that the pinkie turns toward your body.
  3. Squeeze your bicep briefly at the end of the motion, and then slowly lower the weight.
  4. Complete an entire set on one side, then switch the weight to the other hand for the next set.
About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.