The Dumbbell Standing Concentration Curl is an isolation exercise that specifically targets the biceps. It is performed by standing with one arm braced against the inside of the thigh while holding a dumbbell in the other hand and curling it towards the shoulder.
How to perform
Step-by-step instructions:1. Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand. Position your other hand on the inside of the same thigh, slightly above the knee.
2. Keep your back straight, chest up, and shoulders back.
3. Allow the dumbbell to hang at arm's length in front of you, with your palm facing up.
4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm still and your elbow close to your body.
5. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position while maintaining control.
6. Perform the desired number of repetitions on one arm before switching to the other arm.
7. To increase the intensity of the exercise, you can perform higher reps or use a heavier dumbbell.
It is important to maintain proper form throughout the exercise to maximize the effectiveness and prevent injury. Remember to breathe regularly and control the movement with each repetition.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.