7 benefits of concentration curls for bigger arms
You’re committed to maximizing your workout, and that means choosing exercises that deliver real targeted results. If you’re looking to build bigger, more defined biceps, it’s time to add a powerful move to your routine: concentration curls.
This isn’t just another bicep curl. It’s a strategic exercise designed to isolate the muscle and unlock its full potential. Ready to learn the benefits of concentration curls and why this simple move can make a huge difference in your arm day?
Also known as dumbbell curls, concentrated arm curls, or dumbbell concentration curls, this exercise will help build strength in the upper body.
What are concentration curls?
Concentration curls are a bicep isolation exercise that helps to build muscle in the biceps brachii, the two muscles on the front of your upper arm. To do a concentration curl, you will need a dumbbell.
- Grab a dumbbell with your right hand or left hand using a supinated grip (palm facing up) and sit upright on the end of a bench.
- Your feet should be firmly planted on the ground and spread out wide enough so that you can easily curl the dumbbell without hitting the other leg.
- Hinge forward slightly and place your upper arm against the inside of your inner thigh. Place your other hand on the opposite leg to provide even more support.
- Allow your arm to fully extend (the dumbbell should not touch the floor).
- Curl the dumbbell up towards your shoulder, keeping your upper arm still.
- Slowly lower the dumbbell back to the starting position.
- Repeat.
Muscles worked in concentration curls
Concentration curls work the biceps brachii, the two muscles on the front of your upper arm. The biceps brachii has two heads: the short head of the biceps and the long head of the biceps.
Concentration curls work both heads of the biceps brachii, but they focus more on the short head. The short head is responsible for curling your arm up towards your shoulder. It also helps to create the peak of your biceps.
Here are some other muscles that are worked in concentration curls:
- Brachialis: This muscle is located underneath the biceps brachii. It helps to flex your elbow joint.
- Forearms: The forearms are used to stabilize the weight during concentration curls.
- Grip: The grip muscles are used to hold the weight during concentration curls.
Benefits of concentration curls
​Concentration curls are a bicep curl variation that should be included in your workout routine to add variety and create bigger biceps.
Builds muscle mass
Concentration curls are a great way to build muscle in your biceps. They help to isolate the biceps muscles, so you can focus on working them without using other muscles. This makes concentration curls a good exercise for beginners.
Builds pulling strength
Concentration curls can help to build pulling strength by targeting the biceps brachii, the muscles on the front of your upper arm. The biceps brachii are responsible for flexing your elbow joint, which is the main movement involved in pulling.
When you do concentration curls, you are using your biceps to curl the weight up towards your shoulder. This requires a lot of pulling strength.
Isolates the biceps
Because the elbow of the working arm leans against the inner leg, the bicep alone lifts the weight. In a standard bicep curl, the upper arm can sway to lift the weight, recruiting the anterior deltoid and brachioradialis and shifting the emphasis away from the biceps.
Concentration curls target the biceps muscle specifically, allowing you to isolate and fully engage the muscle group for optimal growth.
Reduces muscular imbalances
If one of your biceps is stronger than the other, you may have a muscle imbalance. Concentration curls can help to correct muscle imbalances by working both biceps in one arm at a time.
Activates the short head of the biceps
The concentration curl creates a significant muscular strain at the top range of the rep, engaging the short head of the biceps brachii, which is located on the inner arm. This helps to create a wider and fuller-looking bicep.
Improves athletic performance
Concentration curls can improve athletic performance by strengthening your bicep muscle. Strong biceps are important for many athletic activities, such as throwing, swinging, and rowing.
When you have strong biceps, you can generate more power with your arms. This can help you throw farther, swing a bat harder or row faster.
Increases range of motion
Concentration curls can increase the range of motion in your elbows by stretching the muscles and tendons in your arm. When you do a concentration curl, you are slowly curling the weight up towards your shoulder. This stretches the muscles and tendons in your arm, which can help to increase your range of motion.