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Standing Concentration Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Standing Concentration Curl: starting positionStanding Concentration Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Standing Concentration Curl

  1. Taking 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.
  2. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  3. Lower the dumbbell back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Concentration Curl

Questions

What muscles does the Standing Concentration Curl work?

Mainly the biceps, with the forearms helping.

Is the Standing Concentration Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Concentration Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Standing Concentration Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).