Dumbbell Standing One Arm Concentration Curl
Also known as: standing dumbbell one arm concentration curl
The point of Dumbbell Standing One Arm Concentration Curl is strength you can feel outside the gym; independent dumbbell loading is how it gets there.
How to do Dumbbell Standing One Arm Concentration Curl
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
- Place your free hand on your thigh for support.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Standing One Arm Concentration Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Standing One Arm Concentration Curl Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Dumbbell Standing One Arm Concentration Curl
Swap Dumbbell Standing One Arm Concentration Curl For
Dumbbell Standing One Arm Concentration Curl — Frequently Asked Questions
How do you do the Dumbbell Standing One Arm Concentration Curl?
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up. Place your free hand on your thigh for support. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing One Arm Concentration Curl work?
The Dumbbell Standing One Arm Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing One Arm Concentration Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing One Arm Concentration Curl good for beginners?
Not usually. The Dumbbell Standing One Arm Concentration Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Standing One Arm Concentration Curl?
Try the Kettlebell Double Alternating Hang Clean, Cable Reverse One Arm Curl or the Band One Arm Overhead Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing One Arm Concentration Curl the same as the standing dumbbell one arm concentration curl?
Yes. The Dumbbell Standing One Arm Concentration Curl is also commonly called the standing dumbbell one arm concentration curl. Different gyms and training programs label it differently, but "standing dumbbell one arm concentration curl" refer to this same movement.
