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Intermediate
Dumbbell Standing One Arm Concentration Curl
4 steps Updated 29/08/2026
Dumbbell Standing One Arm Concentration Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend your knees and hinge to your hips to lean forward and place your right elbow on the inside of your right thigh and your left hand on your left knee for support.
- Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Standing One Arm Concentration Curl
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