Standing Barbell Concentration Curl
In SetGrip: Barbell Concentration Curl (Standing)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bending forward with a barbell in one hand and the other braced on your thigh creates a concentration curl without a bench, but the bar must stay level with one hand at its center, doubling the grip and wrist challenge. Pick a short bar and modest plates; balance fails before the biceps when you go heavy.
How to do the Standing Barbell Concentration Curl
- Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
- Rest your opposite hand on your thigh for support.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the weight back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Standing Barbell Concentration Curl work?
The Standing Barbell Concentration Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Standing Barbell Concentration Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Standing Barbell Concentration Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Standing Barbell Concentration Curl?
If you cannot do the Standing Barbell Concentration Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Standing Dumbbell Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Standing Barbell Concentration Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.