Description

The dumbbell standing one arm concentration curl is a bicep isolation exercise that targets the biceps brachii muscle. It helps in building strength and size in the biceps.

Starting Position

Stand with your feet shoulder-width apart, hold a dumbbell in one hand, and place the opposite hand on the waist or a stable surface for support.

Technical Execution

Slowly curl the weight towards your shoulder while keeping the upper arm fixed in position. Squeeze the biceps at the top, then lower the weight under control to the starting position.

Range of Motion

Maintain a full range of motion by fully extending the arm at the bottom and bringing the weight close to the shoulder at the top of the movement.

Variations

You can perform this exercise seated on a bench for added stability or use different grip variations to target the biceps from various angles.

Common Mistakes

Common mistakes include using momentum to lift the weight, leaning back excessively, and not fully engaging the biceps.

Practical Advice

Focus on controlling the weight throughout the movement, maintain proper form, and avoid swinging the body.

Additional Notes

Ensure to keep the elbow stable and fixed against the inner thigh to isolate the biceps effectively.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms