Standing One-Arm Dumbbell Concentration Curl

Setup

1. 01Stand with feet shoulder width apart and hinge forward at the hips.
2. 02Hold a dumbbell in one hand with an underhand grip.
3. 03Let the working arm hang straight down from the shoulder.
4. 04Rest the free forearm across the thighs or on one knee for support.

Execution

1. 01Curl the dumbbell up toward the face while the upper arm hangs vertical.
2. 02Supinate the wrist slightly as the dumbbell rises.
3. 03Squeeze the biceps at the top of the arc.
4. 04Lower slowly to a dead hang, then repeat and switch arms.

Checkpoints

• -The upper arm stays vertical and still; only the forearm moves.
• -The torso holds its hinge without pumping up and down.
• -Each rep starts from a fully straightened elbow.
• -The shoulder stays relaxed rather than shrugging.

Common mistakes

• -Swinging the dumbbell with body English.
• -Letting the elbow travel backward during the curl.
• -Shortening the bottom range to keep tension off the stretch.
• -Rounding the back instead of hinging at the hips.