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The One Arm Concentration Curl is an isolation exercise that targets the biceps with maximum focus and control. Performed seated, the working arm is supported against the inner thigh, minimizing momentum and ensuring strict execution. This exercise is ideal for improving biceps peak, muscle definition, and mind-muscle connection.
Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand.
Rest the working arm against the inner thigh, with the elbow slightly bent and fully supported.
Lower the dumbbell fully until the arm is almost straight, keeping the upper arm stationary.
Curl the dumbbell upward in a controlled motion while squeezing the biceps at the top.
Pause briefly at the top, then slowly lower the weight back to the starting position.
Complete all repetitions on one arm before switching sides.
