The Arnold Curl
Muscle Group: Biceps
Standing concentration curls are a great finishing exercise. This is a very strict movement, but we want to shock the muscle, so use as much weight as you can handle. The name concentration curl is important: you really need to focus on being strict to make this exercise effective. Any exercise named after Arnold is worth including in your routine!
From a standing position, bend over slightly and take a dumbbell in one hand. Rest your free arm on its respective knee.
Curl the weight up to your shoulder – keeping your upper arm and elbow fixed. Remember to not allow your elbow to rest against your leg. While lifting, twist the wrist so that your little finger ends up higher than your thumb. Squeeze the bicep fully at the top of the curl, then lower the weight slowly, resisting the eccentric (negative) portion of the movement. Squeeze, squeeze, squeeze on this one!
Note: Do not curl the weight to your chest – it should be curled to your shoulder. The video below shows Rich Piana showing a standing cable variation of the concentration curl. Both cable or dumbbells are fine.