One-arm Concentration Curl
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Sit on a bench with your feet wide apart, holding a dumbbell in one hand with an underhand grip.
- 2 Lean forward and brace the back of your upper arm against your inner thigh.
- 3 Curl the dumbbell upwards towards your shoulder, keeping your upper arm still against your thigh.
- 4 Slowly lower the dumbbell back to the starting position with control.
- 5 Complete all repetitions on one side, then switch to the other arm.
