The dumbbell standing one arm concentration curl is an isolation exercise targeting the bicep, performed while standing and focusing on one arm at a time for increased muscle engagement.
Also Works
Forearms
How to Perform
1
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
2
Place your free hand on your thigh for support.
3
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
4
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly lower the dumbbell back to the starting position.
7
Repeat for the desired number of repetitions, then switch arms.
Pro Tips
•Stand with a slight bend in the knees and hinge forward, letting the dumbbell hang at arm's length before curling.
•Keep the upper arm stationary against your inner thigh or simply hanging and curl purely from the elbow.
•Squeeze the bicep at the top for a full second to maximize the peak contraction that concentration curls are known for.
Common Mistakes
•Swinging the body to help curl the weight, which removes the isolation benefit of a concentration curl.
•Moving the upper arm or elbow during the curl instead of keeping it fixed in position.
•Using too heavy a weight that prevents a full range of motion and forces momentum.
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