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Biceps

Standing Concentration Curl

Standing Concentration Curl (Start)Standing Concentration Curl (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A standing, bent-over dumbbell curl with the arm braced against your leg or hanging to isolate the biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold a dumbbell in one hand and hinge forward with a flat back.
  2. 2Let your arm hang straight down, or rest your elbow on your inner thigh.

How to perform

  1. 1Curl the dumbbell toward your shoulder, keeping your upper arm still.
  2. 2Squeeze your biceps at the top.
  3. 3Lower slowly to full extension.
  4. 4Complete the reps, then switch arms.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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