Dumbbell Standing One Arm Concentration Curl
Description
The dumbbell standing one arm concentration curl performs the concentration curl from a standing position, hinged forward at the hips. Bracing the working elbow against the inner thigh allows strict bicep isolation without sitting. The standing position adds a small core engagement and is useful when no bench is available.
Muscle Group
Equipment Required
Dumbbell Standing One Arm Concentration Curl Instructions
- Stand with feet wider than shoulder-width apart, soft bend in the knees.
- Hold a single dumbbell in your right hand.
- Hinge forward at the hips and rest your right elbow against your inner right thigh.
- Allow the dumbbell to hang at full arm extension.
- Place your left hand on your left thigh for support.
- Curl the dumbbell up by bending only at the elbow.
- Squeeze the biceps hard at the top.
- Lower the dumbbell back down with control. Switch arms.
Dumbbell Standing One Arm Concentration Curl Form & Visual
Dumbbell Standing One Arm Concentration Curl Benefits
- Strict bicep peak isolation
- Builds bicep size
- No bench required
- Strong stretch at the bottom
- Eliminates body english
- Useful for home or travel training
Dumbbell Standing One Arm Concentration Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
Dumbbell Standing One Arm Concentration Curl Variations & Alternatives
- Concentration Curl
- Seated Concentration Curl
- Spider Curl
- Dumbbell Curl
- Dumbbell Standing Concentration Curl
- Dumbbell Concentration Curl
- Dumbbell Seated Double Concentration Curl
- Cable Seated One Arm Concentration Curl
