Standing Concentration Curl

Exercise Information

  • Alternative Names: Full supination concentration curls, bent over concentration curls, Arnold concentration curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Biceps, forearm
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: Dumbbell bicep curl, barbell curl

It is the standing version of the basic dumbbell concentration curl popularized by the bodybuilding legend Arnold Schwarzenegger. Since it involves turning your arm in toward the body, the standing concentration curl engages the long head of your biceps more. It is usually performed later in your arm workout routine after you have done your barbell and dumbbell curls.

Standing Concentration Curl Exercise Information

  • Alternative Names: Full supination concentration curls, bent over concentration curls, Arnold concentration curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Biceps, forearm
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: Dumbbell bicep curl, barbell curl

How to do a Standing Concentration Curl

Stand with a wider-than-hip-width stance and have a dumbbell (weighing about 20-30 lb) placed between your feet. Lean forward by bending at your waist, while keeping your knees bent and back straight. Take the db in one hand and allow your arm to extend so that it hangs perpendicular to the floor freely. Curl the weight up toward your shoulder by flexing your elbow while keeping your non-working hand placed on the thigh. When you reach the top of the rep, flex your biceps and pause for one count. Slowly lower the db back to the initial position. Perform the movement for the required number of repetitions and then switch to the other arm.

Alternative Exercises

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