Dumbbell Standing One Arm Concentration Curl
Target your brachialis and biceps with the Dumbbell Standing One Arm Concentration Curl.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing One Arm Concentration Curl
Dumbbell Standing Concentration Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Standing Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Concentration Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Standing Inner Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Description
An exercise that targets the biceps by isolating them from other muscle groups, increasing the tension and focus on the biceps during the curl.
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How to do Dumbbell Standing One Arm Concentration Curl
- 01Setup
Stand with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip (palm facing up).
- 02Setup
Hinge slightly forward at your hips, bracing the elbow of the working arm against the inner thigh of the same side. Ensure your upper arm is vertical and perpendicular to the floor.
- 03
Exhale as you slowly curl the dumbbell upward towards your shoulder, contracting your brachialis and biceps forcefully. Keep your upper arm stationary against your thigh.
- 04
Continue curling until your bicep is fully contracted and the dumbbell is near your shoulder, holding the peak contraction briefly.
- 05
Inhale as you slowly lower the dumbbell back down to the starting position with control, fully extending your arm at the bottom.
Tips
- Emphasize the squeeze at the top of the curl, focusing on the brachialis and biceps contraction to maximize muscle activation.
- Control the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arm, which enhances muscle growth and prevents momentum.
- Keep your working elbow firmly pressed against your inner thigh throughout the movement to prevent any shoulder involvement and maintain strict isolation.
- Avoid shrugging your shoulder or using your back to lift the weight; the movement should be solely from the elbow joint.
Common mistakes
- Swinging the dumbbell up indicates using momentum; fix this by lowering the weight and focusing on a slow, controlled curl.
- Losing contact between your elbow and inner thigh reduces isolation; ensure your elbow stays braced firmly against your thigh throughout the entire movement.
- Not fully extending your arm at the bottom shortchanges the range of motion; fully straighten your arm at the bottom of each rep to maximize muscle stretch.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Standing One Arm Concentration Curl work?
Dumbbell Standing One Arm Concentration Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Dumbbell Standing One Arm Concentration Curl good for beginners?
Dumbbell Standing One Arm Concentration Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing One Arm Concentration Curl?
You need Dumbbell to perform Dumbbell Standing One Arm Concentration Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing One Arm Concentration Curl?
Emphasize the squeeze at the top of the curl, focusing on the brachialis and biceps contraction to maximize muscle activation. Control the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arm, which enhances muscle growth and prevents momentum. Keep your working elbow firmly pressed against your inner thigh throughout the movement to prevent any shoulder involvement and maintain strict isolation. Avoid shrugging your shoulder or using your back to lift the weight; the movement should be solely from the elbow joint.
What are common mistakes when doing Dumbbell Standing One Arm Concentration Curl?
Swinging the dumbbell up indicates using momentum; fix this by lowering the weight and focusing on a slow, controlled curl. Losing contact between your elbow and inner thigh reduces isolation; ensure your elbow stays braced firmly against your thigh throughout the entire movement. Not fully extending your arm at the bottom shortchanges the range of motion; fully straighten your arm at the bottom of each rep to maximize muscle stretch.
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Free · iPhone only · Available on the App Store