Dumbbell Standing Concentration Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Slightly bend your knees and lean your torso forward, placing your left hand on your left knee for support. Allow your right arm to hang straight down towards the floor.
2. Curl the dumbbell towards your opposite shoulder by bending your elbow, keeping your upper arm stationary.
3. Squeeze your biceps at the peak of the movement, ensuring the dumbbell reaches close to your shoulder.
4. Lower the dumbbell back to the starting position with control. Repeat for the desired repetitions, then switch to the other arm.

Form tips

• Keep your upper arm stationary throughout the exercise to isolate the biceps.
• Perform the movement slowly and with control to maximize muscle engagement.
• Avoid using momentum to lift the dumbbell.