- Target muscle: Brachialis
- Synergists: Biceps Brachii, Brachioradialis
- Mechanics: Isolation
- Force: Pull
- Stand with your feet shoulder-width apart, gripping a barbell in front of you using an underhand grip. Straighten your elbows and allow the barbell to hang down the front of your thighs.
- Slightly bend at the hips and knees until you are able to press your elbows against your inner thighs.
- Keeping your back neutral, exhale as you curl the barbell up to your shoulders.
- Hold for a count of two. Squeeze your biceps.
- Inhale as you slowly lower the barbell back to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Compared to the seated barbell concentration curl, the standing barbell concentration curl activates more stabilizer muscles because there is no bench to provide stability for the lower body.
- Keep your body still. Only your forearms should be moving.
- For the safety of your back and neck, keep them neutral throughout the exercise.
- Do not lock out your elbows as you straighten them.
- Since you are performing the curls with a supinated grip, the target muscle in this exercise is actually the brachialis muscle. A portion of the brachialis lies under your biceps so building your brachialis will contribute to making your biceps look bigger.
- See also the dumbbell concentration curl.
Standing barbell concentration curl video
No video demonstration of the standing barbell concentration curl was available. This is a demonstration of the seated barbell concentration curl. To make it a standing barbell concentration curl, just don’t sit down. Don’t forget to keep your back and neck neutral and press your elbows against your inner thighs.