Dumbbell standing one arm concentration curl

How to do it

1. 1Stand with a straight back and feet shoulder‑width apart, holding a dumbbell in one hand with the palm up.
2. 2Place your free hand on your thigh for support.
3. 3Keeping the upper arm fixed, exhale and curl the dumbbell toward your shoulder, contracting the biceps.
4. 4Continue lifting until the biceps are fully contracted and the dumbbell is at shoulder height.
5. 5Hold the contracted position for a brief pause while you squeeze the biceps.
6. 6Inhale and lower the dumbbell slowly back to the starting position.
7. 7Repeat the desired number of reps, then switch arms.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell
• Dumbbell standing one arm curl (over incline bench)Dumbbells

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.