barbell standing concentration curl: technique and muscles worked

Animated demonstration of barbell standing concentration curl

How to do this exercise

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

Equipment: Barbell
Body part: Arms
Target muscle: Biceps
Secondary muscle: Forearms

Hypertrophy grade

Good7 / 10

Nemeo’s take

This is a specialized tool for those who really want to emphasize the lateral (outer) head of the biceps. By pulling the bar up while keeping your elbows back, you reduce the involvement of the front deltoids, making it a stricter “big brother” of the classic curl. Although this exercise offers an exceptional maximum contraction at the top of the movement, it significantly limits the weight you can lift compared to a traditional curl due to the disadvantageous mechanical position. It's a great finishing choice to vary the stimulus, but it will never replace basic movements for building overall mass.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell standing concentration curl

How to do this exercise

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