Concentration Curl
Seated concentration curls with the elbow on the thigh for the biceps peak. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Concentration Curl
- Sit on a bench with the feet wide, hold a dumbbell in one hand and brace the back of that upper arm against the inside of your thigh.
- Curl the dumbbell up towards the shoulder, keeping the upper arm pressed against the leg.
- Squeeze the biceps at the top for a second; the arm braced on the thigh makes cheating impossible.
- Lower slowly to a straight arm, do all reps, then switch sides.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- One arm, full attention
- Exposes the weaker side immediately
- Peak contraction with no momentum
How Flawless ranks Concentration Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Concentration Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Concentration Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Concentration Curl?
Sit on a bench with the feet wide, hold a dumbbell in one hand and brace the back of that upper arm against the inside of your thigh. Curl the dumbbell up towards the shoulder, keeping the upper arm pressed against the leg. Squeeze the biceps at the top for a second; the arm braced on the thigh makes cheating impossible. Lower slowly to a straight arm, do all reps, then switch sides.
How does Flawless rank Concentration Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.