Standing Concentration Curl

Biceps · Dumbbell

How to do it

Standing with a dumbbell in the working hand, hinge forward at the hips and let that arm hang **perpendicular to the floor**; brace your other hand on your knee or a bench. Curl bending only the elbow, squeeze for a second at the top and lower very slowly to a full stretch. Standing, the range is longer than seated because the arm hangs free. The classic mistake is swinging the arm to start: if the dumbbell gets a run-up, the biceps skip the beginning.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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