Dumbbell Standing One Arm Concentration Curl

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and knees slightly bent.
2. Hinge forward at the hips, keeping your back flat and core engaged.
3. Hold a dumbbell in one hand and press the back of your upper arm (triceps) firmly against the inside of your thigh on the same side.
4. Place your non-working hand on your opposite knee or hip for stability.

How to do it

1. Exhale as you curl the dumbbell toward your shoulder, keeping your upper arm pinned against your thigh to prevent swinging.
2. Squeeze your bicep forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the weight back to the starting position over a 2-3 second count.
4. Maintain a slight bend in the elbow at the bottom to keep constant tension on the muscle before starting the next rep.

Form checklist

• Keep your torso stationary; do not use your back or shoulders to lift the weight.
• Ensure the elbow remains fixed against the inner thigh throughout the entire set.
• Keep your wrist neutral or slightly flexed to avoid strain and maximize bicep engagement.
• Maintain a flat spine and avoid rounding your lower back while leaning forward.

Pro tips

• As you reach the top of the curl, rotate your pinky finger toward your shoulder (supination) to maximize the contraction of the bicep's short head.
• Focus on the mind-muscle connection by watching the bicep contract; the visual feedback helps improve motor unit recruitment.

Make it harder

• Add a 3-second isometric hold at the midpoint of the eccentric phase to increase time under tension.
• Use a 'fat grip' attachment or wrap a towel around the dumbbell handle to increase forearm and grip strength requirements.

Frequently asked

What muscles does the dumbbell standing one arm concentration curl work?

The dumbbell standing one arm concentration curl primarily targets the biceps, and also works the deltoids and trapezius as secondary muscles.

What equipment do you need for the dumbbell standing one arm concentration curl?

The dumbbell standing one arm concentration curl uses dumbbell.

Is the dumbbell standing one arm concentration curl good for beginners?

The dumbbell standing one arm concentration curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps