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Standing Concentration Curl

Biceps Forearms
DumbbellBeginnerPullIsolation
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Estimated starting range low
22–44 lb × 8–12 Typical for your bodyweight

How to do it

  1. 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.
  2. 2Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  3. 3Lower the dumbbell back to the starting position.
  4. 4Repeat the movement for the prescribed amount of repetitions.

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Similar lifts

Alternate Hammer Curl 27.5–44 lb × 8–12 Alternate Incline Dumbbell Curl 22–44 lb × 8–12 Barbell Curl 66–88 lb × 8–12 Barbell Curls Lying Against An Incline 49.5–93.5 lb × 8–12 Cable Hammer Curls - Rope Attachment 27.5–44 lb × 8–12 Cable Preacher Curl 44–77 lb × 8–12
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