Exercises · Biceps

Standing Concentration Curl

Standing Concentration Curl is a beginner-friendly isolation exercise for the biceps, done with dumbbells. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesBiceps
• Secondary musclesnone listed
• EquipmentDumbbells
• LevelBeginner · isolation

How to do it

1. 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. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
3. Lower the dumbbell back to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.