Standing Concentration Curl

Standing Concentration Curl is a strength - bent-over single-arm flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - bent-over single-arm flexion

Exercise technique

Load
Hold one dumbbell in your working hand.
Hinge
Plant your feet in balance and lean forward from your hips.
Hang
Let your upper arm hang vertically toward the floor and turn your elbow comfortably outward.
Stability
Maintain your shoulder position without bracing your arm against your thigh.
Curl
Raise your forearm to shorten your biceps.
Pause
Squeeze briefly without moving your upper arm forward.
Return
Slowly lower the dumbbell, then set up the other side.

Key technique points

Keep the unsupported upper arm still.
Maintain your torso angle.
Keep your wrist neutral.
Use your free hand on your thigh for balance if needed.
Do not hit your chest with the dumbbell.
Exhale as you curl.

Common mistakes

Swinging the upper arm

Do not move the freely hanging arm forward and backward from the shoulder.

Bracing against the knee

Do not unintentionally turn the unsupported variation into a preacher-like supported curl.

Rising through the lower back

Do not lift the weight by straightening your torso.

Bending the wrist

Do not increase the curl range by bending your hand.

Swinging the dumbbell

Do not use pendulum momentum from the bottom.

Lifting the neck

Do not bend your head backward while leaning forward.

Frequently asked questions