TETSUDumbbell Standing One Arm Concentration Curl
The Dumbbell Standing One Arm Concentration Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing One Arm Concentration Curl
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
- Place your free hand on your thigh for support.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Standing One Arm Concentration Curl work?
The Dumbbell Standing One Arm Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Standing One Arm Concentration Curl?
You need a dumbbell to perform the Dumbbell Standing One Arm Concentration Curl.
How many sets and reps of the Dumbbell Standing One Arm Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing One Arm Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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