Dumbbell Standing One Arm Concentration Curl

Dumbbell Standing One Arm Concentration Curl demonstration gif

Instructions:

  • 1Stand up straight with a dumbbell in one hand, keeping your feet flat on the floor
  • 2Place the back of your upper arm on your inner thigh, positions should be similar to sitting
  • 3Starting with your arm fully extended, curl the dumbbell towards your shoulder
  • 4Pause at the top of the movement, then lower the dumbbell back down to the starting position
  • 5Switch to the other arm after completing your set

Tips:

  • Ensure your upper arm remains stationary throughout the exercise
  • Keep your body still and isolate the movement to your one arm
  • Focus on contracting your biceps at the top of the movement
  • Use a weight that allows you to maintain good form

Dumbbell Standing One Arm Concentration Curl Muscles Worked

Arms

Back

Core

Legs