Dumbbell Standing One Arm Concentration Curl

Dumbbell Standing One Arm Concentration Curl

The Dumbbell Standing One Arm Concentration Curl is a fantastic exercise that targets the biceps and helps to build upper body strength and definition. This exercise is a unilateral movement, meaning it works one arm at a time, allowing for greater focus and isolation of the biceps muscles. To perform the Dumbbell Standing One Arm Concentration Curl, you will need a dumbbell and a bench or sturdy surface to rest your opposite arm on. Begin by standing with your feet shoulder-width apart and holding a dumbbell in one hand, palm facing up. Rest your opposite elbow on the bench, ensuring that your arm is fully extended and your shoulder is relaxed. From this starting position, slowly curl the dumbbell towards your shoulder by flexing your elbow. Make sure to keep your upper arm stationary and only move your forearm. Squeeze your biceps at the top of the movement, then lower the dumbbell back down in a controlled manner, fully extending your arm. Remember to keep your core engaged and maintain good posture throughout the exercise. Exhale as you curl the weight up and inhale as you lower it back down. Adding the Dumbbell Standing One Arm Concentration Curl to your routine can help to strengthen your biceps, enhance arm aesthetics, and improve overall upper body strength. Challenge yourself by gradually increasing the weight as you become more comfortable with the movement. As with any exercise, proper form and technique are key to maximizing results and preventing injury. Keep in mind that individual fitness goals and abilities may vary, so it's always recommended to consult with a fitness professional to ensure this exercise is suitable for your specific needs. Remember to start with an appropriate weight and always listen to your body to avoid overexertion. Happy lifting!


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in one hand, with your palm facing up.
  • Rest the back of your upper arm against your inner thigh, just above the knee.
  • Fully extend your arm, keeping it close to your thigh.
  • In a controlled motion, slowly curl the dumbbell up towards your shoulder, contracting your bicep muscles.
  • Pause for a moment at the top of the movement, squeezing your bicep.
  • Lower the dumbbell back to the starting position in a slow and controlled manner.
  • Repeat the movement for the desired number of repetitions.
  • Switch to the other arm and perform the exercise again.

Tips & Tricks

  • Gradually increase the weight of the dumbbell to challenge your muscles and continue making progress.
  • Firmly plant your feet and keep your core engaged throughout the exercise to maintain balance and stability.
  • Maintain proper form by keeping your elbow close to your thigh and avoiding any swinging or momentum.
  • Focus on squeezing your bicep as you curl the dumbbell up, and control the movement as you lower it back down.
  • Try incorporating a pause at the top of the movement to intensify the contraction of your bicep.
  • Ensure you are breathing properly throughout the exercise, exhaling during the exertion phase and inhaling during the eccentric phase.
  • Alternate between arms to ensure balanced muscle development and avoid imbalances.
  • Keep your shoulders relaxed and avoid straining or shrugging them during the exercise.
  • Listen to your body and adjust the weight or range of motion if you experience any pain or discomfort.
  • Combine this exercise with other bicep and upper body exercises for a comprehensive workout.


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