Concentration curls

Focus circles are a physical exercise primarily serving the training of the biceps muscles (musculus biceps brachii). Additionally, you strengthen the arm flexor (musculus brachii) in this arm exercise. The extensors and flexors of the hand and fingers are also active in a supportive role.

Dumbbell concentration curls

Dumbbell exercises with focus circles are a popular variation of focus circles. Here, you will receive all relevant information for the correct execution while sitting. However, you can also perform the exercise while standing, in which case it is referred to as the so-called Arnold circles – named after the Austrian bodybuilder Arnold Schwarzenegger.

Body Position

For dumbbell exercises with focus circles, sit on a dumbbell bench and position yourself on its edge. Your legs are spread apart, feet firmly on the ground for stability. The upper body is slightly leaning forward while holding a dumbbell in one hand, gripping it with an underhand grip. The elbow is positioned on the inside of the thigh. Straighten and tighten your back.

Movement Execution

Exhale as you bend your forearm upward, extending the movement as far as possible. Inhale as you subsequently lower the forearm until your arm is almost fully extended. The slight bend serves to protect your elbow.

Later in the post, you will find additional information about the most common mistakes in executing the movement.

Concentration curls with the SZ bar

If you prefer not to perform focus circles with dumbbells, you can switch to the EZ bar. Here, you'll receive more tips on the correct body position and execution of the movement.

Body Position

For focus circles with the EZ bar, sit on a dumbbell bench or a chair. Your legs are spread apart. The back is upright, but you slightly lean your upper body forward. Both elbows rest on your thighs while holding the EZ bar with an underhand grip just below your knees. Tighten your muscles, and you are now ready for focus circles with the EZ bar.

Movement Execution

Now, bend both forearms upward to lift the EZ bar as high as possible. Exhale during the upward movement. Then, lower the arms again. Only the forearms move as you inhale and prepare for the next repetition.

Common mistakes with concentration curls

Fundamentally, focused arm bending is a straightforward fitness exercise where you can hardly make mistakes. Nevertheless, various misconceptions arise repeatedly, which will be explained further.

✅ Missing Elbow Position: One elbow is supported on your thigh. The upper arm should be vertically aligned with the ground. Ensure that the upper arm is not held at an angle or diagonally.

✅ Lack of Back Posture: Maintaining an upright back position is essential for focus circles. Although you lean your upper body forward, the back should still be straight.

✅ Getting Momentum with the Upper Body: In essence, focus circles already discourage adding momentum from the arms and legs. However, some athletes tend to derive momentum from the upper body. Ensure that your back does not move during this process.

Alternatives and similar exercises to concentration curls

Strengthening your biceps muscles can be approached in various ways. Below, you'll find some modifications that add more diversity to your workout plan.