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All exercises

Barbell standing concentration curl

Intermediate

Barbell standing concentration curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
  2. 2Rest your opposite hand on your thigh for support.
  3. 3Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the weight back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell standing concentration curlDumbbell
  • Dumbbell standing one arm concentration curlDumbbell
  • Dumbbell standing preacher curlDumbbell
  • Barbell curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell alternate biceps curlBarbell
  • Barbell biceps curl (with arm blaster)Barbell

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBarbell standing concentration curl

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band