Dumbbell Standing One Arm Concentration Curl
Expert Advice
Brace your free hand on your thigh or a stable surface to prevent your body from swaying and to isolate the bicep muscle effectively.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Bend forward slightly at the hips and brace your free hand on your thigh.
- Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Standing One Arm Concentration Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Standing One Arm Concentration Curl work?
Dumbbell Standing One Arm Concentration Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Standing One Arm Concentration Curl?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Standing One Arm Concentration Curl suitable for beginners?
Dumbbell Standing One Arm Concentration Curl is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
