Concentration Curl (Dumbbell)
Also called Concentration Curl, DB Concentration Curl
How to do it
Sit with your feet wide, hold one dumbbell with your elbow braced against the inside of your thigh, and begin with the arm nearly straight. Curl the bell toward your shoulder without moving the upper arm, squeeze the biceps, then lower slowly to full extension. Complete the reps on one side before switching.
Setup
Sit near the bench edge with feet wide and hold one dumbbell palm-up. Brace the back of the working upper arm against the inside of the same-side thigh, keep the wrist straight, shoulder down, and torso stable.
Where you should feel it
Through the working biceps with the forearm assisting, while the thigh fixes the upper arm and the core holds the seated posture. Avoid curling the shoulder forward or lifting the elbow.
When to use it
Use for strict unilateral biceps hypertrophy, mind-muscle focus, and side-to-side assessment with minimal momentum. Perform 10-20 controlled reps per side.