Beginner
DUMBBELL STANDING ONE ARM CONCENTRATION CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
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Step:2 Place your free hand on your thigh for support.
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Step:3 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
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Step:4 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
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Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:6 Inhale and slowly lower the dumbbell back to the starting position.
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Step:7 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
