Standing Concentration Curl

Steps

1. 1

   Set up

   Taking 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. 2

   Perform the movement

   Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the dumbbell back to the starting position.

3. 3

   Finish the set

   Repeat the movement for the prescribed amount of repetitions.