Standing Concentration Curl

Body region

• Arms

Equipment

• Dumbbells

Technique

1. Stand with feet wide, bend at the hips and rest your free hand on your knee or a bench.
2. Let the working arm hang straight down below the shoulder, palm forward.
3. Curl the dumbbell toward the opposite shoulder, keeping the upper arm vertical.
4. Lower slowly until the arm is straight, then repeat.

Cues

• Keep a flat back while bent over.
• The upper arm hangs still like a pendulum that does not swing.

Common mistakes

• Rounding the lower back.
• Swinging the arm forward to lift the weight.

Variations

• Reverse-Grip Concentration Curl

Alternatives

• Preacher Curl
• Cable Concentration Curl
• Dumbbell Curl