Exercise

Dumbbell Standing One Arm Concentration Curl

Also works: Forearms

How to do it

1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
2. Place your free hand on your thigh for support.
3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly lower the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions, then switch arms.

In FYL you log the Dumbbell Standing One Arm Concentration Curl as weight & reps — every set counts toward your volume, PRs and XP.