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Seated One Arm Concentration Curl: Complete Video Guide

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one arm concentration curls

The One Arm Concentration Curl is a highly effective exercise for building stronger and more defined biceps. With its focus on isolating the biceps muscle, this exercise helps you achieve targeted results.

In this article, we will guide you through the proper form and technique of the One Arm Concentration Curl, explore variations to maximize its benefits, discuss the muscles worked, and provide tips to optimize your results.

One Arm Concentration Curl

What is One-Arm Concentration curl?

The One Arm Concentration Curl is a popular exercise that targets the biceps brachii muscle. By performing this exercise with proper form and technique, you can effectively engage your biceps and promote muscle growth and strength development.

The exercise involves curling a dumbbell with one hand while seated, emphasizing the contraction and extension of the biceps.

Muscle targeted:

One Arm Concentration Curl
  • The One Arm Concentration Curl primarily targets the biceps brachii muscle.
  • The biceps brachii is a two-headed muscle located on the front of the upper arm.
  • It consists of a long head and a short head.
  • Both heads of the biceps brachii originate from the shoulder and insert on the forearm.
  • The main function of the biceps brachii is to flex the elbow joint.
  • It also assists in supination, which is the rotation of the forearm.

Step by Step Instructions:

one arm concentration curl

Here’s a step-by-step guide on how to perform the One-Arm Concentration Curl exercise with proper form

A. Proper Set-Up and Equipment Selection

  • Select a dumbbell of an appropriate weight for your fitness level.
  • Sit on the edge of a bench or chair with your feet flat on the floor.
  • Place the dumbbell on the floor beside you.

B. Step-by-Step Execution Guide

  1. Pick up the dumbbell with your working arm and sit up straight.
  2. Position your upper arm against the inner thigh of the same side.
  3. Fully extend your arm downward, allowing the dumbbell to hang.
  4. Keep your back straight, chest up, and core engaged.
  5. Slowly curl the dumbbell upward towards your shoulder, exhaling during the concentric phase.
  6. Squeeze your biceps at the top of the movement for a brief pause.
  7. Lower the dumbbell back down in a controlled manner while inhaling during the eccentric phase.
  8. Repeat for the desired number of repetitions on one arm, then switch to the other arm.

C. Breathing Technique for Optimal Performance

  • Exhale during the concentric phase (when lifting the dumbbell).
  • Inhale during the eccentric phase (when lowering the dumbbell).

D. Recommended Repetition Ranges and Sets

  • Aim for 8-12 repetitions per set to promote muscle growth and strength.
  • Perform 2-4 sets of the One-Arm Concentration Curl as part of your biceps training routine.

Remember, it’s important to maintain proper form throughout the exercise and choose a weight that challenges you without sacrificing your technique.

Benefits of Concentration Curl

By consistently incorporating this exercise into your training routine, you can expect the following benefits:

Isolate and Target the Biceps

One-arm concentration curl specifically targets the biceps muscles, allowing for isolation and increased activation. This can lead to greater growth and strength in the biceps.

Reduced Injury Risk

The exercise allows for full control over weight and movement, reducing the risk of injury. This makes it a safe and effective option for strength training.

Improved Arm Functionality

Strong biceps play an important role in arm movements, and training them with concentration curls can improve overall arm functionality.

Ideal for Beginners

One-arm concentration curls can be performed with lighter weights, making them a great option for those who are just starting their strength training journey.

Improved muscle definition

Regularly performing this exercise helps sculpt and define the biceps, giving your arms a more aesthetic appearance.

One Arm Concentration Curl

Variations of One-Arm Concentration Curl

The One Arm Concentration Curl offers various variations to target the biceps from different angles and add variety to your workout routine. Consider incorporating the following variations:

Alternating Dumbbell Concentration Curl

Perform the exercise by alternating arms instead of focusing on one arm at a time. This variation allows for greater symmetry development and can help overcome strength imbalances between your arms

1. Technique and Execution

  • Hold a dumbbell in each hand, palms facing inward.
  • Start with one arm fully extended while the other arm is curled.
  • Alternate the curling motion, bringing one dumbbell up as the other one goes down.

2. Benefits

  • Engages both arms independently, promoting balance and symmetry.
  • Increases overall biceps strength and size.
  • Provides variation to your workout routine, keeping it interesting and challenging.

Seated vs. standing concentration curls

1. Technique and Execution

  • Seated Concentration Curl: Sit on a bench with your feet firmly planted on the floor. Follow the regular concentration curl technique, resting your upper arm against your inner thigh.
  • Standing Concentration Curl: Stand upright with your feet shoulder-width apart. Perform the concentration curl technique, allowing your working arm to hang between your legs.

2. Benefits

  • Seated Concentration Curl: Provides stability and support, allowing for strict focus on biceps contraction. Suitable for individuals with lower back issues.
  • Standing Concentration Curl: Engages the core and additional stabilizer muscles. Improves overall balance and coordination.

Preacher bench concentration curls

Using a preacher bench adds an additional level of isolation by restricting the movement of the upper arm. This variation places more emphasis on the biceps and reduces the involvement of other muscles.

1. Technique and Execution

  • Place your upper arms against the angled pad of a preacher bench.
  • Hold the dumbbell with an underhand grip, palms facing upward.
  • Curl the dumbbell towards your shoulders while keeping your upper arms stationary.

2. Benefits

  • Provides constant tension on the biceps throughout the movement.
  • Reduces the involvement of other muscles, ensuring maximum isolation of the biceps.
  • Emphasizes the peak contraction of the biceps, promoting muscle development.

Cable concentration curl

1. Technique and Execution

  • Attach a D-handle to a low cable pulley.
  • Sit on a bench facing away from the cable machine, with your feet flat on the floor.
  • Grab the handle with an underhand grip and place your working arm’s elbow against the inner thigh.
  • Curl the handle towards your shoulder while keeping your upper arm stationary.

2. Benefits

  • Provides constant tension throughout the range of motion, challenging the biceps effectively.
  • Allows for a smooth and controlled movement.
  • Offers a different resistance profile compared to dumbbells, promoting muscle adaptation.

Incorporating these variations into your workout routine can add diversity and challenge to your biceps training, helping you target the muscles from different angles and stimulate further growth and strength development. Remember to use proper form and select appropriate weights for each exercise.

Common mistakes you should avoid

When performing the One Arm Concentration Curl, it’s essential to be aware of common mistakes and pitfalls that can hinder your progress and increase the risk of injury.

By avoiding these mistakes, you can ensure proper form and maximize the effectiveness of the exercise. Here are some common mistakes to steer clear of:

Using too much weight

Select a weight that allows you to maintain control throughout the movement without compromising form.

Relying on the shoulder or back muscles

Keep your upper arm stationary and focus on using your biceps to lift the weight, ensuring they do the majority of the work.

Neglecting proper posture

Maintain an upright position with engaged core muscles to avoid strain and maximize the exercise’s effectiveness.

Using momentum

Perform the curl in a controlled manner, emphasizing the contraction and extension phases, rather than relying on swinging or momentum.

Best Practices for One-arm Concentration Curl

To maximize the results of your One Arm Concentration Curl and achieve stronger and more defined biceps, consider the following tips:

  1. Maintain Proper Form: Sit with a straight back, engaged core, and upper arm firmly pressed against the inner thigh throughout the movement.
  2. Choose Appropriate Weight: Select a weight that challenges your biceps without compromising your form. It should allow you to complete the desired number of repetitions with proper technique.
  3. Control the Movement: Avoid using momentum or swinging the dumbbell. Focus on a controlled and deliberate motion, lifting and lowering the weight in a slow and controlled manner.
  4. Full Range of Motion: Perform the exercise through a complete range of motion, allowing your arm to fully extend at the bottom and fully contract at the top of the movement. This ensures optimal engagement of the biceps muscle.
  5. Focus on the Biceps: Concentrate on feeling the contraction in your biceps throughout the exercise. Visualize the muscle working as you curl the weight upward and squeeze the biceps at the top of the movement.

By implementing these best practices, you can optimize your One Arm Concentration Curl routine and maximize the results in terms of biceps strength and aesthetics.

Tips to Maximize Your Result

  1. Progressive Overload: Gradually increase the weight or resistance over time to continually challenge your biceps and promote muscle growth. Aim to gradually increase the intensity of your workouts.
  2. Vary the Repetition Ranges: Incorporate different repetition ranges into your training. Include both higher repetitions for muscular endurance and lower repetitions for strength and hypertrophy.
  3. Include Eccentric Contractions: Emphasize the eccentric, or lowering, phase of the movement by controlling the descent of the weight. This can stimulate muscle growth and improve overall strength.
  4. Mind-Muscle Connection: Focus on establishing a strong mind-muscle connection. Visualize your biceps working during each repetition, and consciously contract the muscle throughout the exercise.
  5. Proper Nutrition and Recovery: Support your muscle growth and recovery by consuming a balanced diet that includes adequate protein. Ensure you get sufficient rest and recovery between workouts to allow your muscles to repair and grow.
  6. Variety and Progression: Incorporate different variations of the One-Arm Concentration Curl into your routine to challenge your biceps from various angles. Continually progress by adding new exercises or increasing the difficulty of existing ones.


The One Arm Concentration Curl is a valuable exercise for building stronger and more defined biceps. By mastering the proper form and technique, incorporating variations, and following helpful tips, you can maximize the benefits of this exercise.

Remember to stay consistent, listen to your body, and gradually progress to challenge your muscles further. Combine the One Arm Concentration Curl with a well-rounded workout routine and proper nutrition for optimal results. Start incorporating this exercise into your training regimen and witness the positive impact it can have on your biceps development.

Frequently Asked Question

Certainly! Here’s a table featuring common questions related to the One-Arm Concentration Curl and their answers:

What are the benefits of this exercise?It helps in building bicep muscle strength and size, improves arm muscle definition, and increases focus on the biceps due to isolated movement.
Can beginners do this exercise?Yes, it’s suitable for all levels. Beginners should start with lighter weights to master the technique before increasing weight.
How many sets and reps should I do?Typically, 3-4 sets of 8-12 reps per arm. Adjust based on your fitness level and goals.
Do I need special equipment?No, you just need a dumbbell and a bench or any seat.
Can this exercise help with arm imbalance?Yes, since you work each arm individually, it can help correct or prevent imbalances in arm strength and size.

By addressing the following frequently asked questions, we hope to provide clarity and guidance on incorporating the one-arm concentration curl into your fitness routine. Remember to listen to your body, start at an appropriate level, and gradually progress for optimal results

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