A beginner strength exercise done with a dumbbell that mainly works the biceps, with help from the forearms. 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. Flex the elbow to curl the weight, keeping the upper arm stationary.
Updated
Primary
Biceps
Secondary
Forearms
Equipment
Dumbbell
Level
beginner
Standing Concentration Curl demonstration
Standing Concentration Curl, starting positionStanding Concentration Curl, finishing position
How to Perform
1Taking 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.
2Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
3Lower the dumbbell back to the starting position.
4Repeat the movement for the prescribed amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
