Dumbbell Standing Concentration Curl

Setup

1. 01Stand with feet wider than shoulder width and hinge forward at the hips.
2. 02Hold a dumbbell in one hand with an underhand grip.
3. 03Brace the back of the working upper arm against the inner thigh.
4. 04Rest the free hand on the opposite knee for support.

Execution

1. 01Curl the dumbbell toward the shoulder while the upper arm stays braced.
2. 02Squeeze the biceps hard at the top of the arc.
3. 03Lower the dumbbell slowly until the elbow is fully extended.
4. 04Complete all reps, then switch arms.

Checkpoints

• -The upper arm stays locked against the thigh for every rep.
• -The torso stays hinged and still; only the forearm moves.
• -Full elbow extension at the bottom of each rep.
• -Wrist stays neutral or slightly supinated at the top.

Common mistakes

• -Lifting the torso to help the weight up.
• -Letting the elbow drift off the thigh.
• -Dropping the dumbbell through the lowering phase.
• -Curling the wrist instead of the elbow.