Description

The barbell standing concentration curl is a biceps isolation exercise that targets the front of the upper arms.

Starting Position

Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, arms fully extended and against your thighs.

Technical Execution

Slowly curl the barbell towards your chest while keeping your upper arms stationary. Squeeze your biceps at the top of the movement before lowering the weight back down.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and bringing the barbell as close to the chest as possible at the top.

Variations

Variations include using dumbbells, cables, or an EZ barbell for different angles and muscle engagement.

Common Mistakes

Common mistakes include using momentum to swing the weight, not maintaining proper form, and using excessive weight.

Practical Advice

Focus on controlled movements and squeeze the biceps at the top of the movement for maximum contraction.

Additional Notes

For beginners, it is recommended to start with lighter weights to master the form before increasing the load.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles