Barbell Standing Concentration Curl
Also known as: standing barbell concentration curl
Built around heavy bilateral barbell loading, Barbell Standing Concentration Curl fits late in an arms workout and builds muscle you built on purpose.
How to do Barbell Standing 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.
Barbell Standing Concentration Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Standing Concentration Curl Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Barbell Standing Concentration Curl
Swap Barbell Standing Concentration Curl For
Barbell Standing Concentration Curl — Frequently Asked Questions
How do you do the Barbell Standing 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Standing Concentration Curl work?
The Barbell Standing Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Standing Concentration Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Standing Concentration Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Standing Concentration Curl?
Try the Cable Two Arm Curl On Incline Bench, Dumbbell Incline Curl V. 2 or the Weighted Standing Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Standing Concentration Curl the same as the standing barbell concentration curl?
Yes. The Barbell Standing Concentration Curl is also commonly called the standing barbell concentration curl. Different gyms and training programs label it differently, but "standing barbell concentration curl" refer to this same movement.
