One Arm Concentration Curl: Build Stronger Biceps with Proper Technique

one arm concentration curls
Table of Contents

Outlines to be discussed

  • What are one-arm concentration curls
  • Benefits and Muscle Activation
  • How to do the concentration curls
  • Modifications and variations
  • Common mistakes you should avoid
  • Tips to maximize the results
  • FAQs
  • Conclusion

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.

What are One-Arm Concentration curls?

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.

Benefits and Muscle Activation

The One Arm Concentration Curl primarily targets the biceps brachii muscle, specifically the short head and long head.

However, it also engages the brachialis and brachioradialis muscles to a lesser extent. 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.

Easily Incorporated into Workouts

One-arm concentration curls are simple to perform and can be easily incorporated into your workout routine, making it a convenient and effective exercise for building stronger biceps.

Increased biceps strength

The One Arm Concentration Curl provides a concentrated and intense workout for the biceps, leading to increased strength and size over time.

Improved muscle definition

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

Functional arm strength

Strong biceps are not only visually appealing but also contribute to improved performance in daily activities and other exercises that involve pulling or lifting movements.

one arm concentration curls

How to Do The One-Arm Concentration Curl with Proper Form

To perform the One Arm Concentration Curl correctly, follow these step-by-step instructions:

  1. Choosing an appropriate dumbbell weight: Select a weight that challenges your muscles while maintaining control.
  2. Sitting position and arm placement: Sit on a flat bench with feet planted, elbow on the inner thigh, palm facing up and Ensure maximum biceps isolation by positioning the arm correctly.
  3. Executing the curl movement with controlled motion: Lift the dumbbell slowly toward the shoulder, keeping the upper arm still and squeezing the biceps and maintaining a controlled, smooth motion..
  4. Focusing on the contraction and extension phases: Pause and fully contract the biceps at the top and lower the weight slowly and maintain control for optimal muscle engagement.

It’s important to maintain proper form throughout the exercise to get the most benefit and reduce the risk of injury. Start with lighter weights and gradually increase the weight as you become more comfortable with the movement. Remember to breathe evenly and focus on contracting the biceps during each repetition.

Concentration Curl Form and Variations

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

Seated vs. standing concentration curls

While the seated variation provides better stability and isolates the biceps more effectively, the standing variation engages additional stabilizer muscles, promoting overall arm strength

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.

Cable concentration curl

  • Another beneficial variation to concentration grip is the cable concentration curls as they keep constant tension in your muscles throughout the reps.
  • Set a bench or stool in front of the pully machine/cross cable.
  • Then use an underhand grip to hold the bar and place your arms between your thighs.
  • Stabilize your arms between your legs by squeezing with your legs.

These modifications and variations can help to add variety to your workout routine and target the biceps in different ways. Incorporate different variations into your workouts to provide a well-rounded biceps workout and avoid boredom.

Remember to always use proper form and start with lighter weights until you become comfortable with the movement before adding weight or increasing the difficulty

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:

  1. Using too much weight: Select a weight that allows you to maintain control throughout the movement without compromising form.
  2. 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.
  3. Neglecting proper posture: Maintain an upright position with engaged core muscles to avoid strain and maximize the exercise’s effectiveness.
  4. Using momentum: Perform the curl in a controlled manner, emphasizing the contraction and extension phases, rather than relying on swinging or momentum.
  5. Neglecting the eccentric phase: Control the descent of the weight to maximize muscle growth and strength development.
  6. Not warming up adequately: Prioritize a dynamic warm-up routine to prepare your muscles and reduce the risk of strains or injuries.
  7. Ignoring proper breathing technique: Exhale as you lift the weight and inhale as you lower it to stabilize your core and enhance performance.

By avoiding these mistakes and focusing on proper technique, you can optimize the results of your One Arm Concentration Curl and minimize the risk of injury. Remember to gradually increase weight and prioritize quality over quantity.

Training Tips to Maximize Your Result

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

  1. Focus on proper form: Maintain proper form throughout the exercise, ensuring that the movement originates from the biceps and not from swinging or using momentum. This ensures optimal muscle activation and minimizes the involvement of other muscles.
  2. Gradually increase the weight: As your strength improves, gradually increase the weight to continue challenging your muscles. This progressive overload helps stimulate muscle growth and strength development over time.
  3. Control the eccentric phase: Pay attention to the lowering, or eccentric, phase of the exercise. Lower the weight slowly and under control, emphasizing the contraction of the biceps. This phase is crucial for maximizing muscle development and strength gains.
  4. Include variation: Incorporate variations of the One Arm Concentration Curl, such as alternating arms or using a preacher bench, to provide different stimuli to the muscles and promote balanced development.
  5. Maintain consistency: Consistency is key to achieving results. Include the One Arm Concentration Curl regularly in your workout routine and aim for progressive improvements over time.
  6. Combine with other exercises: While the One Arm Concentration Curl is an effective exercise for the biceps, incorporating other exercises that target the arm muscles, such as chin-ups or hammer curls, can provide a well-rounded approach to arm development.
  7. Ensure proper nutrition and rest: Support your muscle growth and recovery by maintaining a balanced diet that includes sufficient protein and allowing for adequate rest and recovery between workouts.

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


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.

Can I perform the One Arm Concentration Curl without a bench?

Yes, you can perform the exercise without a bench by sitting on the edge of a sturdy chair or even on the floor. The key is to maintain a stable position that allows you to isolate your biceps effectively.

How often should I incorporate the One Arm Concentration Curl into my workout routine?

You can include the One Arm Concentration Curl in your routine 2-3 times per week, allowing for adequate rest days in between. However, it’s essential to listen to your body and adjust the frequency based on your individual recovery ability.

Can the One Arm Concentration Curl help with biceps strength for other exercises?

Yes, the One Arm Concentration Curl is an excellent exercise for building biceps strength, which can positively impact your performance in other exercises such as pull-ups, rows, and arm-based movements.

Can beginners perform the One Arm Concentration Curl?

Yes, beginners can perform the One Arm Concentration Curl by starting with lighter weights and focusing on mastering the proper form and technique. Gradually increase the weight as you progress and gain strength.

Are there any alternatives to the One Arm Concentration Curl for targeting the biceps?

Yes, there are several alternative exercises you can incorporate into your routine to target the biceps, such as barbell curls, hammer curls, and cable curls. Experiment with different exercises to find what works best for you.

Can women benefit from the One Arm Concentration Curl?

Absolutely! The One Arm Concentration Curl is suitable for both men and women. It helps tone and strengthens the biceps, contributing to well-defined and sculpted arms.

Can I do the One Arm Concentration Curl with resistance bands?

While the exercise is traditionally performed with dumbbells, you can adapt it to resistance bands by anchoring them securely and following a similar range of motion. However, be mindful of maintaining proper form and tension throughout the exercise.

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