Standing Concentration Curl
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.
How to program the Standing Concentration Curl
Sets and reps
As an isolation movement, the Standing Concentration Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Concentration Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Standing Concentration Curl into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Standing Concentration Curl work?
The Standing Concentration Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Standing Concentration Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Standing Concentration Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
