Standing Concentration Curl
Trains the Biceps.
- Equipment
- Dumbbells
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand holding one dumbbell and hinge forward from the hips with a flat back.
- Let the working arm hang straight down, palm facing forward.
- Rest the free hand on your knee or a bench for support.
- Curl the dumbbell up without letting the upper arm move.
- Stop when the forearm is roughly vertical, then squeeze briefly.
- Lower under control to a straight arm, then finish the side before swapping.
Common mistakes
- Letting the upper arm swing forward and back. Standing removes the thigh that a seated concentration curl braces against, so keeping the upper arm still is entirely down to you.
- Standing up as the set gets hard. The hinge is set before the first repetition; rising turns it into a standing curl.
- Pushing hard on the supporting hand. It steadies the torso; leaning your weight through it changes where the load sits with every repetition.
- Choosing your standing curl weight. Hinged over, the shoulder cannot help at all, and the honest load is lower.