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Upper Arms · Dumbbell
Dumbbell Standing Concentration Curl
Dumbbell Standing Concentration Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Standing Concentration Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Slightly bend your knees and lean your torso forward, placing your left hand on your left knee for support. Allow your right arm to hang straight down towards the floor.
- Curl the dumbbell towards your opposite shoulder by bending your elbow, keeping your upper arm stationary.
- Squeeze your biceps at the peak of the movement, ensuring the dumbbell reaches close to your shoulder.
- Lower the dumbbell back to the starting position with control. Repeat for the desired repetitions, then switch to the other arm.
Form tips
- Keep your upper arm stationary throughout the exercise to isolate the biceps.
- Perform the movement slowly and with control to maximize muscle engagement.
- Avoid using momentum to lift the dumbbell.
Dumbbell Standing Concentration Curl alternatives
More biceps exercises
Dumbbell Standing Concentration Curl FAQ
What muscles does Dumbbell Standing Concentration Curl work?
Dumbbell Standing Concentration Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Standing Concentration Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Concentration Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Concentration Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Standing Concentration Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Concentration Curl?
Other exercises for the biceps include Barbell Standing Concentration Curl, Kettlebell Concentration Curl, Band Concentration Curl and Landmine Concentration Curl.
For developers
Use Dumbbell Standing Concentration Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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