Barbell Standing Concentration Curl
Sculpt your upper arms with the Barbell Standing Concentration Curl, an isolation exercise that intensely targets the brachialis for peak arm development.
- Movement
- Isolation
- Force
- Pull
- Per set
- 3 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Concentration Curl
Barbell Standing Close Grip Curl
Upper Arms · Biceps Brachii · Barbell
EZ-Barbell Standing Wide Grip Biceps Curl
Upper Arms · Biceps Brachii · EZ Barbell
Dumbbell Standing One Arm Concentration Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Standing Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Description
An intense exercise that targets the biceps through isolation, performed by curling a barbell from a standing position while keeping the elbows close to the body.
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How to do Barbell Standing Concentration Curl
- 01Setup
Stand with your feet hip-width apart, holding a barbell with a supinated grip (palms facing up) at approximately shoulder-width apart.
- 02Setup
Tuck your elbows tightly into your sides, ensuring your upper arms remain stationary and perpendicular to the floor.
- 03
Exhale as you slowly curl the barbell upwards towards your chest, focusing on contracting your brachialis intensely at the top of the movement.
- 04
Ensure that only your forearms move, keeping your upper arms glued to your sides throughout the entire concentric phase.
- 05
Inhale and slowly lower the barbell back to the starting position with control, resisting the weight and maintaining tension in your brachialis.
Tips
- To maximize brachialis activation, imagine pulling your forearms 'into' your biceps rather than just lifting the weight.
- Employ a thumbless or false grip to minimize biceps involvement, further isolating the brachialis during the curl.
- Control the eccentric (lowering) phase for at least 2-3 seconds to enhance time under tension and promote muscle growth.
- Keep your core engaged throughout the exercise to prevent any body sway and maintain strict form, ensuring all tension stays in the target muscle.
Common mistakes
- Swinging the barbell by using momentum from your hips or back reduces brachialis isolation; fix this by lowering the weight and focusing on strict, controlled movement.
- Allowing your elbows to drift forward or away from your sides shifts tension from the brachialis; fix by actively pinning your elbows to your torso throughout the entire range of motion.
- Rushing the eccentric phase diminishes muscle fiber recruitment; fix by consciously slowing down the lowering portion of the curl, taking at least two seconds.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Concentration Curl work?
Barbell Standing Concentration Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Barbell Standing Concentration Curl good for beginners?
Barbell Standing Concentration Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Standing Concentration Curl?
You need Barbell to perform Barbell Standing Concentration Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Standing Concentration Curl?
To maximize brachialis activation, imagine pulling your forearms 'into' your biceps rather than just lifting the weight. Employ a thumbless or false grip to minimize biceps involvement, further isolating the brachialis during the curl. Control the eccentric (lowering) phase for at least 2-3 seconds to enhance time under tension and promote muscle growth. Keep your core engaged throughout the exercise to prevent any body sway and maintain strict form, ensuring all tension stays in the target muscle.
What are common mistakes when doing Barbell Standing Concentration Curl?
Swinging the barbell by using momentum from your hips or back reduces brachialis isolation; fix this by lowering the weight and focusing on strict, controlled movement. Allowing your elbows to drift forward or away from your sides shifts tension from the brachialis; fix by actively pinning your elbows to your torso throughout the entire range of motion. Rushing the eccentric phase diminishes muscle fiber recruitment; fix by consciously slowing down the lowering portion of the curl, taking at least two seconds.
Related exercises
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Barbell Prone Incline Curl
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Barbell Curl
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EZ Barbell Curl
Upper Arms · Biceps Brachii · EZ Barbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store