Arms · Dumbbell
Dumbbell Standing One Arm Concentration Curl
How to do the dumbbell standing one arm concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand and hinge forward slightly at the hips with a single dumbbell in one hand, letting that arm hang straight toward the floor. Keeping your upper arm still, curl the dumbbell up toward your shoulder and squeeze your bicep at the top. Lower with control to a full stretch, finish your reps, then switch arms.
- 1Feel your bicep isolate the curl with the upper arm fixed
- 2Squeeze at the top and lower slowly under control
- 3Keep your wrist neutral to keep tension on the bicep
Common mistakes
- Avoid swinging or driving with your shoulder
- Don't let the weight drop fast on the way down
- Avoid snapping your elbow straight at the bottom
Muscles worked
The dumbbell standing one arm concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower BackMinor
- Front DeltsMinor
Kovo programs the dumbbell standing one arm concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.