Standing Concentration Curl

Instructions

1. 1.While standing, hold a dumbbell in one arm, lean forward over the floor and let the hand with the dumbbell hang perpendicular to the ground. This will be your starting position.
2. 2.Keeping your elbow fixed in space, slowly curl up the dumbbell.
3. 3.Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.
4. 4.Repeat for as many repetitions as required.
5. 5.Repeat the action on the other side.

Tips

• Perform the reps very slowly and don't use momentum to help you!.
• If your lower back hurts, then try doing the seated version of this exercise.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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