How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the concentration curl in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Concentration Curl: how to do it and muscles worked

The concentration curl mainly works your biceps. You need dumbbells.

Muscles worked

Main

Biceps

How to do the concentration curl

1
Sit on a bench with your feet wide, holding a dumbbell in one hand. Rest the back of that upper arm against your inner thigh, with your arm hanging straight down.
2
Curl the dumbbell up toward your shoulder, rotating your palm up slightly at the top. Squeeze your biceps hard.
3
Lower slowly until your arm is fully straight. Breathe out as you curl and in as you lower. Switch arms after your set.

Form tip: Keep your upper arm pressed to your thigh and your torso still; do not lean back or swing the weight up.

Common questions

Which muscles does the concentration curl work?: The concentration curl mainly works your biceps.
What equipment do I need for the concentration curl?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the concentration curl in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.