Seated Single Arm Concentration Curl
Bracing elbow on thigh isolates bicep completely — best for peak development
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps (Short Head, Peak). Secondary: Brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Place one arm, weight in hand, on an angled surface and bring the weight all the way down and all the way up
Equipment
- dumbbells optional
Coaching tips
Benefits
Bracing elbow on thigh isolates bicep completely — best for peak development
Common mistakes
Moving elbow off thigh; not supinating at top
Make it harder
Slow negative; increase dumbbell weight
Make it easier
Reduce weight; perform without bracing
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
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Intermediate · 3 sets × 10-12 repsSingle Arm Concentration Curl on Incline Bench
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Intermediate · 5 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.