Dumbbell Seated Double Concentration Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted significantly wider than shoulder-width apart.
2. Hold a dumbbell in each hand with a supinated (palms up) grip.
3. Lean your torso forward and brace the back of your upper arms (triceps) firmly against the inside of your thighs.
4. Fully extend your arms toward the floor, ensuring your elbows are positioned just below the crease of your inner thighs.

How to do it

1. Exhale and curl both dumbbells toward your shoulders by flexing the elbows, keeping your upper arms pinned against your thighs to prevent swinging.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause to maximize muscle fiber recruitment.
3. Inhale and slowly lower the dumbbells back to the starting position using a controlled three-second eccentric tempo.
4. Stop just short of a full lockout at the bottom to maintain constant tension on the biceps.

Form checklist

• Keep your back flat and core engaged to stabilize your torso.
• Ensure your elbows remain fixed against your thighs; do not let them slide upward during the curl.
• Avoid using any torso momentum or 'rocking' to lift the weights.
• Keep your wrists neutral or slightly curled inward to prevent forearm dominance.

Pro tips

• At the top of the movement, rotate your pinkies toward your shoulders to further intensify the peak contraction of the biceps.
• Focus on the mind-muscle connection by imagining you are trying to touch your forearms to your biceps while keeping the rest of your body frozen.

Make it harder

• Implement a '1.5 rep' style where you perform a full rep followed by a half rep from the bottom to the midpoint.
• Slow the eccentric (lowering) phase to 5 seconds to increase time under tension and metabolic stress.

Frequently asked

What muscles does the dumbbell seated double concentration curl work?

The dumbbell seated double concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell seated double concentration curl?

The dumbbell seated double concentration curl uses dumbbell.

Is the dumbbell seated double concentration curl good for beginners?

The dumbbell seated double concentration curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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