Single Arm Dumbbell Standing Concentration Curl

Instructions for proper form

Stand with your feet hip-width apart, holding a dumbbell in one hand with a supinated grip (palm facing up). Keep your elbow close to your torso and your upper arm stationary while you curl the dumbbell towards your shoulder. Squeeze the bicep at the top of the movement before slowly lowering the dumbbell back to the starting position. Ensure your back is straight and core engaged throughout the exercise.

Common mistakes to avoid

Avoid swinging the dumbbell to gain momentum, lifting the elbow away from the torso, and using too much weight which can compromise form. Do not arch your back; maintain a neutral spine.

Benefits

Specific benefits of the exercise

The Single Arm Dumbbell Standing Concentration Curl effectively isolates the biceps brachii, allowing for focused muscle engagement and development. It helps improve arm strength and size while enhancing muscle symmetry.

Expected results and timeframe

With consistent training (2-3 times per week), expect increased bicep strength and size within 4-6 weeks. Enhanced muscular endurance may be noticeable sooner..

Who this exercise is best for

This exercise is best for novice lifters looking to build foundational bicep strength, as well as individuals focusing on bodybuilding aesthetics and muscle symmetry.

Scientific studies supporting its effectiveness

Research indicates that exercises targeting the biceps, such as dumbbell curls, lead to significant increases in muscle hypertrophy and strength when performed correctly, emphasizing the effectiveness of isolation exercises for muscle growth.

Variations

Beginner modifications

If needed, perform the exercise seated with your back supported. Beginners can also use lighter weights or perform the curl with both arms simultaneously to build confidence and strength.

Advanced progressions

Advanced lifters can increase the weight used or incorporate a slow tempo for the eccentric phase (lowering the weight) to enhance muscle tension. Alternatively, use a resistance band or perform the exercise on an unstable surface for increased core activation.

Integrations

Complementary exercises

Integrate this exercise with other bicep exercises like hammer curls, preacher curls, or chin-ups for comprehensive bicep training.

Super set recommendations

Pair the Single Arm Dumbbell Standing Concentration Curl with tricep extensions or push-ups for a super set, maximizing arm muscle engagement and promoting balanced muscle growth.

Sample workout routines

Include this exercise in an upper body workout routine alongside bench press, rows, and shoulder press to target major muscle groups effectively.

Exercise combinations

Combine with lateral raises for shoulder development and bent-over rows for a complete upper body workout targeting both biceps and back muscles.

Best time to do this exercise in your workout

Perform this exercise towards the end of your upper body workout when your muscles are warmed up but not fatigued, allowing for maximum muscle engagement during isolation.