Dumbbell Standing Concentration Curl

This exercise works just your bicep muscles. You do it while standing up, using one arm at a time to really focus on squeezing the muscle.

1Stand with your feet apart. Hold a weight in one hand with your arm hanging straight down and your palm facing in.
2Put your other hand on your leg to steady yourself.
3Keep your upper arm perfectly still. Breathe out and lift the weight toward your shoulder by squeezing your bicep.
4Keep lifting until the weight reaches your shoulder and your bicep feels fully tight.
5Hold this position for a moment and squeeze your muscle.
6Breathe in and slowly lower the weight back down to the start.
7Do this as many times as needed, then switch to the other arm.

Primary Muscles

Secondary Muscles

Forearms

Equipment

Difficulty

Beginner

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