Standing Concentration Curl

Differentiation: Mechanics

This variation of a Concentration Curl is unique. Here is how: you stand - | instead of being seated. Standing allows for better arm movement because your legs do not obstruct the movement. Since you are standing and bent over, | you must keep your core tight to maintain balance. Using your core increases the strength of your lower back | and abs. You also perform this exercise one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each bicep individually.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Position the dumbbell on the floor.

3) Stand with the dumbbell between your feet - with your feet wider than shoulder-width apart.

4) Bend forward at the waist - until your upper torso is as close to parallel to the floor as is comfortably possible.

5) Grasp the dumbbell in one hand.

6) Fully extend your arm to your ankle - with your palm facing your other hand.

7) Plant your other hand on your thigh for balance.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you lift the dumbbell toward your right shoulder.

3) ...until the dumbbell touches your shoulder.

4) This is the ending position.

5) When the dumbbell touches your shoulder, hold this position for a count of one second.

6) Then, inhale while you gradually lower the dumbbell back to the floor.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Be sure you lower the dumbbell all the way down to the floor.

Your torso and thighs should form a 90-degree angle.

Keep your upper arms stationary and focus on only moving your forearms.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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