Exercise library / Arms
Concentration curl
Arms · Dumbbells
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Biceps.
Secondary: Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Konsentrasjonscurl
- Swedish Koncentrationscurl
- Danish Koncentrationscurl
- German Konzentrationscurl
- Spanish Curl concentrado
- Italian Curl di concentrazione
- Portuguese Rosca concentrada
- Russian Концентрированный подъём на бицепс
- French Curl concentré
Related arms exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.