Library / Biceps
Seated Dumbbell Concentration Curl
Dumbbell · Isolation · Isolation
Biceps Brachialis Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps
- Secondary muscles
- Brachialis
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Sit on a bench and brace the back of your working upper arm against your inner thigh.
- Curl the dumbbell toward your face with zero body momentum.
- Lower all the way to a full stretch.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Dumbbell Concentration Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
| Barbell Preacher Curl | Barbell swap | Barbell |
| Barbell Prone Incline Curl | Barbell swap | Barbell |
| Barbell Reverse Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.