Standing Concentration Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Standing Concentration Curls Instructions

  • Select a lighter dumbbell weight with one hand. To get into starting position, lean forward with your arm hanging perpendicular to the ground while the unoccupied arm is at your side.
  • Maintaining a fixed upper arm, curl the weight upward. Really emphasize using your bicep not added movement or other musculature. 
  • Bring the dumbbell to the top and pause briefly then lower to the bottom slowly.
  • Repeat for desired reps. Switch to opposite arm and repeat exercise.


  • Heavy weight is not necessary for an isolation movement like this
  • If necessary, you can balance yourself by holding onto something with the non-working arm.
  • The muscle used first will be used the most. Momentum will negate the movement.
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