How to do the Dumbbell Standing One Arm Concentration Curl
Dumbbell Standing One Arm Concentration Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Standing One Arm Concentration Curl demonstration · © GymiaFit
Dumbbell Standing One Arm Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Standing One Arm Concentration Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
- 2Place your free hand on your thigh for support.
- 3Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
- 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms.
Dumbbell Standing One Arm Concentration Curl — questions
What muscles does the Dumbbell Standing One Arm Concentration Curl work?
The Dumbbell Standing One Arm Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing One Arm Concentration Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing One Arm Concentration Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Standing One Arm Concentration Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Standing One Arm Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.