Standing Concentration Curl
Muscles worked
Instructions
- 1Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
- 2Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
- 3Lower the dumbbell back to the starting position.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Concentration Curl
The standing concentration curl is a quick, accessible variation of the seated concentration curl, performed by leaning forward instead of sitting on a bench. With a dumbbell in your working hand, you let your arm hang perpendicular to the floor, elbow pointed outward, then flex only the elbow to curl the weight up, squeezing the biceps hard at the top of the movement. The forward-leaning position effectively isolates the biceps without help from the rest of the body, similar to the seated version, while being quicker to set up between exercises or in a circuit. It's a great choice for finishing a biceps session with maximum-contraction work, or for sessions where a bench isn't available, as long as you keep your torso stable throughout the movement.
check_circleBenefits
- check_circleIntensely isolates the biceps thanks to the outward-pointed elbow
- check_circleRequires no bench, easy to fit in anywhere
- check_circleExcellent for maximum contraction at the top of the set
- check_circleQuick to set up between exercises
lightbulbExecution tips
- lightbulbKeep your torso stable, without swinging your body
- lightbulbSqueeze the biceps hard at the top of every rep
- lightbulbUse your leg for support to stabilize the elbow
- lightbulbControl the lowering phase so you don't lose tension
warningCommon mistakes
- warningSwinging the torso to help lift the weight
- warningChoosing too heavy a load to hold the position
- warningLetting the elbow drift inward
- warningSkipping a pause in the fully contracted position
helpFrequently asked questions
How is this different from the seated version?expand_more
The principle is the same, but the standing version is quicker to set up and doesn't require a bench.
Do I need support for my elbow?expand_more
It's not required, but resting the elbow on your thigh can help stabilize the movement if needed.
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