Standing Concentration Curl

A beginner strength exercise for the biceps and forearms, done with a dumbbell.

Movement guide

Standing Concentration Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusBiceps · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Concentration Curl demonstrated on the 3D figure

3D demoStanding Concentration CurlBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Seated Close-Grip Concentration Barbell CurlIntermediate · A barbell + A bench or box + EZ curl bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
Lower the dumbbell back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Workouts that use it

Arm workout · 35 min

Similar moves

Concentration CurlsBeginner · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

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Questions people ask

What muscles does the Standing Concentration Curl work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Standing Concentration Curl?

A dumbbell.

Is the Standing Concentration Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated Close-Grip Concentration Barbell Curl.

How do I make the Standing Concentration Curl harder?

Progress to the Seated Close-Grip Concentration Barbell Curl, or add load, range or slower lowering once your form is solid.