Exercise library · Biceps

How to Do Standing Concentration Curl

Step-by-step instructions, muscles worked and workouts that use the standing concentration curl.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.