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Arnold Concentration Curl Standing with Dumbbell

Learn how to properly perform the Arnold Concentration Curl Standing with Dumbbell with this complete demonstration video.

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What is the Arnold Concentration Curl Standing with Dumbbell?

The Arnold Concentration Curl, performed with the elbow suspended, is an isolation exercise that intensely targets the biceps. Advocated by the legendary Arnold Schwarzenegger, this exercise facilitates maximum concentration on the biceps by virtually eliminating the activation of other muscle groups. Ideal for reaching optimal muscular fatigue at the end of a session, it is favored by both beginners and advanced trainees for its proven effectiveness.

How to properly perform the Arnold Concentration Curl Standing with Dumbbell

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Lean slightly forward and place your elbow against the inside of your thigh.
  3. Keep the elbow stationary and curl the dumbbell toward your shoulder, contracting your bicep.
  4. Lower the dumbbell back down in a controlled manner.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
  • Bar
Mechanics type

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