Animated GIF · Available via API
gif_boxDumbbell Standing Concentration Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Standing 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.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
Place your opposite 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.
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