Description

The dumbbell standing concentration curl is an isolation exercise that targets the biceps. It helps in developing strength and definition in the biceps.

Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Place the elbow of the working arm against the inner thigh of the same side.

Technical Execution

Curl the dumbbell towards your shoulder while keeping your elbow stationary against your inner thigh. Squeeze your biceps at the top of the movement before lowering the weight back down.

Range of Motion

Focus on a full range of motion, lowering the dumbbell until your arm is fully extended and curling it up until your biceps are fully contracted.

Variations

You can perform this exercise seated on a bench or using a preacher curl bench to change the angle of the movement and target the biceps differently.

Common Mistakes

Common mistakes include swinging the dumbbell, using momentum to lift the weight, and not maintaining proper form throughout the movement.

Practical Advice

Focus on controlled movements, keep your elbow stable against your inner thigh, and use proper breathing techniques during the exercise.

Additional Notes

Ensure to warm up properly before performing this exercise to prevent injury and maximize results. It is important to choose an appropriate weight that allows you to complete the exercise with correct form.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms