Dumbbell Standing One Arm Concentration Curl

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand in a hinged position. Hold one dumbbell with a supinated grip, arm hanging vertically. Support yourself with the free hand on your knee.

Instructions

1. Curl the dumbbell toward your shoulder.
2. Squeeze hard at the peak contraction.
3. Lower slowly to full extension.
4. Maintain a stationary torso.
5. Focus on the bicep.

Common Mistakes

1. Swinging the torso.
2. Lifting the elbow forward.
3. Partial range of motion.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.