BicepsBeginner

Standing Concentration Curl

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary BicepsSupporting Forearms

Movement instructions

1
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
2
Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
3
Lower the dumbbell back to the starting position.
4
Repeat the movement for the prescribed amount of repetitions.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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