Dumbbell Standing Concentration Curl
Description
The dumbbell standing concentration curl is performed bent over at the waist with the working arm braced against the inside of the same-side thigh. The brace eliminates shoulder movement and isolates the biceps strictly. Standing rather than seated allows a greater range of motion at the bottom.
Muscle Group
Equipment Required
Dumbbell Standing Concentration Curl Instructions
- Stand with feet wider than shoulder-width.
- Hold a single dumbbell in your right hand with an underhand grip.
- Bend forward at the waist with knees slightly bent.
- Brace your right elbow against the inside of your right thigh, just above the knee.
- Allow the dumbbell to hang fully extended toward the floor.
- Curl the dumbbell up by bending at the elbow.
- Squeeze the bicep hard at the top with the dumbbell near your shoulder.
- Lower the dumbbell back down with control to full extension. Complete reps, then switch sides.
Dumbbell Standing Concentration Curl Form & Visual
Dumbbell Standing Concentration Curl Benefits
- Strict bicep isolation
- Eliminates shoulder movement
- Greater range of motion than seated version
- Single-arm work corrects imbalances
- Strong peak contraction
- Useful as a finisher for bicep day
Dumbbell Standing Concentration Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Dumbbell Standing Concentration Curl Variations & Alternatives
- Concentration Curl
- Seated Concentration Curl
- Dumbbell Biceps Curl
- Preacher Curl
