Dumbbell Standing One Arm 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. Bend your knees and hinge to your hips to lean forward and place your right elbow on the inside of your right thigh and your left hand on your left knee for support.
2. Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.

Form tips

• Focus on isolating the biceps and minimizing movement in your shoulder.
• Maintain a slight bend in your elbow to avoid locking out the joint.
• Breathe out as you curl the dumbbell and inhale as you lower it.