6 Best Concentration Curls Alternatives (with Pictures!)

Despite the relative popularity of the concentration curl and its effectiveness at training the biceps, there are occasionally lifters who may wish to substitute it with an exercise of similar nature - whether it be due to boredom or a simple incompatibility with the concentration curl itself.

But before picking an alternative exercise, it is important to first assess what aspects of the concentration curl are important to the lifter’s training, and what sort of exercises may replicate these aspects.

Fortunately, there are quite a few possible alternative exercises to the concentration curl, many of which share a similar length of time under tension, such as cable or preacher curls, while others may be performed with a similar focus on the short head of the biceps, such as outer dumbbell curls.

What is the Concentration Curl?

The concentration curl is a single joint isolation exercise primarily performed by bodybuilders as a method of inducing muscular hypertrophy of the biceps brachii.

It is performed in an alternating fashion with the lifter seated and gripping one or a pair of light-weight dumbbells, making the exercise relatively low impact in comparison to other curl variations and particularly useful for slow and controlled repetitions in a high-volume set.

Why Should the Concentration Curl be Replaced?

In truth, unless the exercise is performed with grossly poor form adherence, there is not much of a mechanical reason as to the substitution for the concentration curl.

Instead, choosing to perform an alternative may be more of a programming issue, if not because of simple preference.

Whether the lifter is seeking a more time-efficient exercise or has grown bored of concentration curls, they are in luck, as quite a few exercises possess similar benefits to the concentration curl with none of its drawbacks.

How to Pick the Right Concentration Curls Alternative

Picking the right alternative exercise for concentration curls is simple; any viable exercise must share a similar muscular recruitment pattern, as well as also have the same benefits that the lifter requires out of concentration curls.

For the most part, this means that the alternative should target the biceps brachii in some manner, as well as feature a lengthy time under tension or otherwise allow for the lifter to focus intently on the mind-muscle connection of their biceps with each repetition.

Concentration Curl Alternatives

1. Free Weight Preacher Curls

Another classic bodybuilding exercise that is arguably just as effective as concentration curls; free weight bicep curls performed with the use of a preacher bench share many of the same benefits of concentration curls, though with an arguably larger range of motion.

Preacher curls are considered to be the direct rival to concentration curls - not only because of their similarity in characteristics, but also because of their similarity in movement pattern and kinetics.

Muscles Worked by Free Weight Preacher Curls

Preacher curls - like concentration curls - solely work the biceps brachii as a primary mover muscle, though other muscle groups like the brachialis and brachioradialis may also be used as stabilizing muscle groups.

Equipment Needed to Free Weight Preacher Curl

The preacher curl will require a preacher bench alongside some sort of free weight equipment, such as dumbbells, an EZ barbell or a kettlebell.

Benefits as a Concentration Curl Alternative

Just like concentration curls, preacher curls are usually a single joint isolation exercise - though, the advantage of preacher curls lies in the fact that they may be performed in a bilateral manner, saving the lifter time and allowing for a more energy-efficient movement overall.

Furthermore, preacher curls will also allow for a reduced risk of injury, as they force the upper body and elbows to remain stationary in a manner that may be difficult (for some) without the use of a preacher bench.

2. Bicep Curl Machine

For lifters seeking a similar time under tension and angle of resistance, the usage of a specially-purposed exercise machine known as a bicep curl machine may suffice as a concentration curl alternative.

Much like the standard concentration curl, the bicep curl machine will isolate the muscles of the biceps in a manner that allows for slow and controlled contraction to occur - all with the use of a single joint and nearly no impact or risk of injury whatsoever.

The sole difference lies in the training stimulus between the two exercises, as the bicep curl machine is self-stabilizing and as such will utilize static contraction to a lesser degree, thereby allowing for more weight to be lifted and greater dynamic contraction to be achieved.

Muscles Worked by the Bicep Curl Machine

As an isolation exercise, bicep curl machines will solely train the biceps brachii alone. 

Utilizing different handles and grips other than a straight supinated grip will shift the recruitment pattern to other muscle groups, and as such this exercise should be performed in a similar manner to free weight bicep curls.

Equipment Needed

To perform a machine bicep curl, the lifter will require an arm curl machine. If the machine does not come equipped with its own adjustable resistance, then a set of weight plates may also be necessary.

Benefits as a Concentration Curl Alternative

Much of the benefits of machine-based exercises come with machine bicep curls, especially in terms of lengthy time under tension and a reduced risk of injury.

However, other benefits in comparison to the concentration curl may also be available, such as the capacity for a bilateral movement, as well as an adjustable angle of resistance that is not possible with free weight equipment.

3. Cable Machine Bicep Curls

Another machine-based alternative to concentration curls are that of cable machine bicep curls - a variation of the standard curl movement performed with all the benefits that a cable machine may provide.

Just like concentration curls, cable machine bicep curls will usually involve a single moving joint, and are only meant to target a single isolated muscle group.

Muscles Worked by the Cable Machine Bicep Curl

Depending on the angle of resistance and handle used, the cable machine bicep curl may solely target the biceps brachii alone, or otherwise also include the muscles of the forearms. 

For a direct one-to-one recruitment pattern to the concentration curl, it is best to set the pulley as low as possible so the biceps are the sole primary mover muscle.

Equipment Needed to Cable Machine Bicep Curl

Cable machine curls will require a cable machine with a single attachment point, as well as a handle that allows for a supinated grip to be used. Ideally, a straight bar or single grip handle should be used.

Benefits as a Concentration Curl Alternative

Apart from the usual benefits of machine-based resistance training, cable bicep curls are also highly adjustable and as such are far more compatible than the concentration curl may be.

Though the relative range of motion and length of time under tension will depend on the lifter and how they perform the exercise, the variability of the cable machine allows for a greater focus on quality repetitions and biceps recruitment to be made - especially if the angle of resistance is adjusted as well.

4. Preacher Curl Machine

The preacher curl machine is much like the standard preacher curl, only with machine-based training stimulus rather than a free weight one.

While this machine is somewhat less common and may not be economical for home gym owners, it is nonetheless among the best concentration curl alternatives for the simple reason that it builds upon many of the positive benefits of the concentration curl with less of the drawbacks.

Just like the conventional preacher curl (and other curl exercises), the preacher curl machine is a single-joint isolation exercise performed so as to build mass and strength of the biceps muscles.

Muscles Worked by the Preacher Curl Machine

The preacher curl machine, being an isolation exercise, solely targets the biceps brachii.

Equipment Needed

The preacher curl machine exercise will require a preacher curl machine, as well as a set of weight plates if resistance cannot be adjusted with the machine itself.

Benefits as a Concentration Curl Alternative

The preacher curl machine shares many of the benefits of the standard preacher curl as a concentration curl alternative - alongside those of being performed with the use of a resistance machine.

This equates to an even greater control over the length of time under tension, as well as greater comfort and compatibility with lifters of certain bodily proportions or poor mobility of the arms.

5. Outer or Wide Dumbbell Curls

A free weight isolation exercise meant to target the short head of the biceps brachii, the wide dumbbell curl is preferable to the concentration curl for lifters that wish to trade range of motion for greater volume or time-efficiency.

Wide dumbbell curls are essentially standard dumbbell curls with the arms spread further apart, pointing the arms at a diagonal angle away from the torso, rather than a forward-facing one.

Muscles Worked by Wide Dumbbell Curls

Wide dumbbell curls will train the biceps brachii - specifically the inner or shorter head, perhaps even more than the concentration curl, as the brachialis will be comparatively less involved.

Equipment Needed to Wide Dumbbell Curl

Wide dumbbell curls solely require a pair of dumbbells, if not a single dumbbell by itself.

Benefits as a Concentration Curl Alternative

Apart from a similar angle of resistance, wide dumbbell curls allow for greater specificity of muscular recruitment. This is especially useful for bodybuilders with a poor double-front-bicep pose, as additional stimulus in that specific head of the biceps will help improve definition and muscular hypertrophy.

Furthermore, the wide dumbbell curl may be performed with both sides of the body simultaneously, saving the lifter time and energy in comparison to the concentration curl.

6. Resistance Band Curls

For home gym owners or lifters on vacation, resistance bands may be used as an alternative to concentration curls in a pinch.

When used correctly, resistance band curls may be mechanically similar to concentration curls - only with a lengthier time under tension and farther angle of resistance. 

Muscles Worked by Resistance Band Curls

Resistance band curls will recruit the biceps brachii as primary mover muscles, while also utilizing the forearm muscles, brachialis and shoulders as stabilizing muscle groups.

Equipment Needed to Resistance Band Curl

All that is needed to perform this particular exercise is a low-to-moderate level resistance band, as well as a suitably sturdy object if needed.

Benefits as a Concentration Curl Alternative

Apart from the convenience of resistance band exercises, the resistance band curl is also capable of achieving a longer time under tension than the free weight concentration curl, thereby stimulating greater muscular hypertrophy and strength adaptations.

Furthermore, depending on the opposite end of the band, the lifter may position the angle of resistance in a way that makes the movement more advantageous for their physiology.

Frequently Asked Questions (FAQ)

Are Concentration Curls and Preacher Curls the Same?

No - concentration curls are different from preacher curls in terms of equipment used, the position of the lifter’s entire body and the range of motion involved in either exercise.

Concentration curls require less equipment than preacher curls, and are generally performed in a half-bent seated position with the elbow using the leg as an anchor.

Furthermore, the range of motion and position of the arm means that the first half of concentration curls are easier than the first half of preacher curls.

Are Concentration Curls Better Than Bicep Curls?

In certain respects - yes, concentration curls are indeed better than bicep curls. 

Concentration curls allow for comparatively higher quality repetitions, a somewhat larger range of motion as well as a longer time under tension if performed correctly.

How Do You Do Concentration Curls at Home?

Doing concentration curls at home is pretty easy if you have access to a dumbbell - just take a seat somewhere spacious and start performing the exercise.

Unfortunately, if you do not have access to a dumbbell, kettlebell or any other suitable form of exercise equipment, it may not be possible to perform any variation of biceps isolation exercise.

Chin-ups may be a suitable alternative, though they are a vastly different exercise that just happen to train the biceps as well.

Final Thoughts

Remember that - apart from sharing the right characteristics and muscular recruitment pattern - the alternative exercise should also abide by whatever needs or caveats you may have. 

Previous injuries, sticking points or a lack of the right equipment can help rule out what alternatives are correct for you.

As always, if you are still unsure of how to go about performing an exercise, or even what alternative to pick, seeking out the advice of a professional coach can help provide you with answers.

References

1. Marcolin G, Panizzolo FA, Petrone N, Moro T, Grigoletto D, Piccolo D, Paoli A. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018 Jul 13;6:e5165. doi: 10.7717/peerj.5165. PMID: 30013836; PMCID: PMC6047503.

2. Bonilla, Diego & Cardozo, Luis & Velez Gutierrez, Jorge & Arévalo-Rodríguez, Adrián & Vargas Molina, Salvador & Stout, Jeffrey & Kreider, Richard & Petro, Jorge. (2022). Exercise Selection and Common Injuries in Fitness Centers: A Systematic Integrative Review and Practical Recommendations. International Journal of Environmental Research and Public Health. 19. 1-35. 10.3390/ijerph191912710.