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Standing Concentration Curl

BicepsDumbbellBeginnerIsolation
Standing Concentration Curl — start position
Start
Standing Concentration Curl — finish position
Finish
Muscles worked
PrimaryBiceps
SecondaryForearms

How to do it

  1. 01

    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.

  2. 02

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

  3. 03

    Lower the dumbbell back to the starting position.

  4. 04

    Repeat the movement for the prescribed amount of repetitions.

In the app

Standing Concentration Curl appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With ez bar
With cable

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