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ID: Standing_Concentration_Curl

Standing Concentration Curl

LEVEL: beginner
Standing Concentration Curl

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICisolation
  • FORCEpull
  • EQUIPMENTdumbbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

biceps

SECONDARY TARGETS

forearms

EXECUTION PROTOCOL

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