# Standing Concentration Curl

A standing one-arm dumbbell curl performed bent forward, with the working arm hanging straight down and the free hand on the thigh. Isolates the biceps with the upper arm held vertical and still.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/standing-concentration-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10

## How to do the Standing Concentration Curl

1. Lean forward with a slight knee bend, free hand on your thigh.
2. Let the dumbbell hang straight down below your shoulder.
3. Curl it toward your opposite shoulder, keeping your upper arm still.
4. Lower to full elbow extension, then switch arms after the set.

### Full technique — 7 steps

1. Stand with feet about shoulder width apart, holding one dumbbell in one hand.
2. Bend your knees slightly, push your hips back, and lean your torso forward until it is nearly parallel to the floor.
3. Rest your free hand on the thigh above your knee and let the working arm hang straight down.
4. Curl the dumbbell toward your opposite shoulder by bending the elbow, keeping your upper arm vertical.
5. Squeeze the biceps at the top without lifting your torso or shoulder.
6. Lower the dumbbell until the elbow is fully extended.
7. Finish all reps on one side, then switch arms and match the same standard.

## Common mistakes

- Swinging the torso to start reps
- Letting the elbow drift forward
- Shrugging shoulder to finish reps
- Cutting off the bottom range
- Lifting the torso during the curl

## Form cues

- Keep upper arm still
- Palm stays up
- Keep torso quiet
- Reach full elbow extension

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)
- **Barbell**: [Barbell Curl](https://seto.fit/exercises/barbell-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Standing Concentration Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Standing Concentration Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

### Which joints does the Standing Concentration Curl load?

Lower back: low, Elbow: low, Wrist: low.

### When should I do the Standing Concentration Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Standing Concentration Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Standing Concentration Curl?

Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl. Barbell: Barbell Curl, Single Arm Barbell Curl.

### What is an easier version of the Standing Concentration Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Standing Concentration Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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