Standing Concentration Curl

How to do it

1. 01Taking 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. 02Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
3. 03Lower the dumbbell back to the starting position.
4. 04Repeat the movement for the prescribed amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.