dumbbell standing concentration curl
The dumbbell standing concentration curl is an isolation exercise targeting the biceps, performed while standing and using one arm at a time for focused contraction.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearms
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.
