Concentration Curl
Biceps
Equipment: Dumbbell
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Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the dumbbell back to the starting position. Repeat the movement for the prescribed amount of repetitions.
Source: none
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Estimated 1RM over time
Best Epley-estimated 1RM per day across 8 sessions.
Range: 27.3 – 35.0 lbs estimated 1RM.
Volume over time
Total lbs lifted per session (sets × reps × weight), across 8 sessions.
Recent sets
| Date | Weight (lbs) | Reps | Sets |
|---|---|---|---|
| 2024-07-29 | 25.0 | 6 | 3 |
| 2024-12-16 | 25.0 | 6 | 1 |
| 2024-12-16 | 25.0 | 8 | 1 |
| 2024-12-16 | 20.0 | 8 | 1 |
| 2024-12-16 | 15.0 | 8 | 1 |
| 2025-03-26 | 25.0 | 10 | 2 |
| 2025-07-02 | 25.0 | 12 | 3 |
| 2025-08-08 | 20.0 | 12 | 3 |
| 2026-01-23 | 20.0 | 8 | 1 |
| 2026-01-23 | 20.0 | 12 | 1 |
| 2026-01-23 | 15.0 | 6 | 2 |
| 2026-02-05 | 25.0 | 5 | 5 |
| 2026-03-04 | 20.0 | 11 | 3 |