Standing Concentration Curl

GymDaze demonstration

Watch Standing Concentration Curl

Technique

How to perform Standing Concentration Curl

1. Hold one dumbbell and take a wide stance with your knees slightly bent.
2. Hinge forward until your torso is roughly parallel to the floor, supporting the nonworking forearm on its thigh.
3. Let the working upper arm hang toward the floor without bracing its elbow against your leg, and turn the palm forward into a supinated curl grip.
4. Keep the torso and upper arm steady as you bend the elbow to bring the dumbbell toward the shoulder.
5. Lower the dumbbell under control until the elbow is extended, without swinging the arm or rotating the torso.
6. Complete the repetitions, then change arms and repeat.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.