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Exercise 0421 · REF 8fgqP5a

Dumbbell Standing One Arm Concentration Curl exercise animation

Dumbbell Standing One Arm Concentration Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Standing rather than seated for a concentration curl means bracing the elbow against the leg while balancing on two feet instead of sitting, which asks a bit more of the core and stance. The isolation principle doesn't change — it's still one joint, one arm, aiming for a strict squeeze rather than heavy weight.

How to Do the Dumbbell Standing One Arm Concentration Curl

  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
  2. Place your free hand on your thigh for support.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly lower the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Standing One Arm Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Standing One Arm Concentration Curl work?
The Dumbbell Standing One Arm Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Standing One Arm Concentration Curl?
The Dumbbell Standing One Arm Concentration Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Standing One Arm Concentration Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.