How to do the Landmine Concentration Curl
- Kneel on one knee beside the loaded end of the landmine bar.
- Rest your upper arm against the inside of your front thigh.
- Curl the bar end toward your chest, bending only at your elbow.
- Lower the bar end slowly until your elbow is nearly straight.
- Repeat on one side, then switch arms to match the repetitions.
Full technique — 7 steps
- Anchor one end of a barbell in a landmine and load the free end with a plate.
- Kneel on one knee beside the free end, with your other foot flat in front of you.
- Grip the end of the bar beyond the plate with the hand on your front-leg side.
- Rest the back of that upper arm against the inside of your front thigh, elbow nearly straight.
- Curl the bar end toward your chest by bending the elbow while keeping your upper arm still.
- Lower the bar end until the elbow is nearly straight, keeping your upper arm on your thigh.
- Finish all reps on one side, then switch arms and match the same standard.
Common mistakes
- Upper arm drifting off thigh
- Cutting the bottom range short
- Twisting the torso to assist
- Shoulder rolling forward during curl
- Bending the wrist through the curl
Form cues
- Keep upper arm still
- Upper arm on thigh
- Wrists stay straight
- Don't roll shoulders forward
Compared with similar variants
| Landmine Concentration Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Barbell, Landmine attachment | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Alternating Incline Dumbbell Curl Same level
- Dumbbell Two-Hand Hammer Curl Same level
Resistance bands
- Alternating Resistance Band Curl Easier
- Lying Resistance Band Curl Easier
Kettlebell
- Kettlebell Goblet Curl Same level
- Single Arm Kettlebell Curl Same level
Machine
- Ski Erg Biceps Curl Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Biceps Curl
- This exercise Landmine Concentration Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
Quick answers
What muscles does the Landmine Concentration Curl work?
Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 3/10.
Which joints does the Landmine Concentration Curl load?
Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.
When should I do the Landmine Concentration Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.
How many sets and reps of the Landmine Concentration Curl?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Landmine Concentration Curl?
Dumbbells: Alternating Incline Dumbbell Curl, Dumbbell Two-Hand Hammer Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Ski Erg Biceps Curl.
What is an easier version of the Landmine Concentration Curl?
Alternating Machine Biceps Curl (Beginner).
What is a harder version of the Landmine Concentration Curl?
Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).
