Standing Concentration Curl

What it is

This isolation exercise precisely targets your biceps, promoting focused strength and development. You perform it by leaning forward and curling a single dumbbell with one arm at a time. It primarily works the biceps brachii, with secondary engagement of your forearm muscles. This movement helps enhance definition and peak contraction in your upper arms.

Technique tips

• Maintain a stable, leaning posture to fully isolate your biceps.
• Keep your upper arm completely still throughout the curl.
• Fully contract your biceps at the top of each repetition.
• Control the dumbbell on the way down; do not let it drop quickly.
• Breathe out as you curl the weight up, and in as you lower it.
• Avoid using momentum; let your biceps do all the work.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.