IsolationDumbbell
Seated Dumbbell Concentration Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps per arm (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit on a bench with legs spread wide
- Hold a dumbbell in one hand while maintaining a controlled tempo
- Lean forward and brace your elbow against inner thigh
- Let the dumbbell hang with arm fully extended
- Curl the dumbbell up toward your shoulder
- Keep your elbow stationary against your thigh
- Squeeze your biceps hard at the top for 1 second
- Slowly lower back to full extension with control
💡Coaching Cues
- ✓
Elbow stays against thigh
- ✓
Full extension at bottom
- ✓
Curl to shoulder
- ✓
Squeeze biceps at top
- ✓
Control descent
- ✓
No momentum
⚠️Common Mistakes
- ✗
Moving elbow off thigh
- ✗
Using body momentum
