Standing Concentration Curl
Upper arm presses against inner thigh
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in one hand.
- Hinge at the hips and lean your torso forward slightly.
- Press the back of your working upper arm firmly against your inner thigh.
- Curl the weight up toward your shoulder while keeping the upper arm still.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbell slowly back to the starting position.
Common mistakes
- Lifting the elbow off the thigh during the curl.
- Using body swing to momentum the weight up.
- Dropping the weight too fast on the way down.
Tips
- Keep your elbow pinned to your leg throughout the entire rep.
- Rotate your pinky finger upward slightly at the top for maximum contraction.
- Control the negative phase to increase time under tension.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Body support
- Upper arms on a pad (preacher)
