Start
End
BicepsBeginnerDumbbell
Standing Concentration Curl
كيرل تركيز واقفًا
Target Muscles
BicepsForearms
Blue = primary · Gray = secondary
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- 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.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
