How to do: Standing Concentration Curl

Bicepsbeginnerdumbbell

Standing Concentration Curl — starting position — Start position

Standing Concentration Curl — finishing position — Finish position

Step-by-step instructions

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.

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Photos & base instructions from the open-source Free Exercise DB (public domain).