Standing Concentration Curl
Standing Concentration Curl is a beginner-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with dumbbells.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.