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Biceps · Dumbbell

Standing Concentration Curl

An isolation movement that trains your biceps, done with a dumbbell. Your forearms help out.

Standing Concentration Curl, starting positionStanding Concentration Curl, end position

Muscles you'll work

Standing Concentration Curl muscles worked, front viewStanding Concentration Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

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.

More biceps exercises

Concentration CurlsReverse Grip Concentration Curl21s Bicep CurlAlternate Hammer Curl
EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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