Standing Barbell Concentration Curl

Setup

1. 01Load a light barbell and take a shoulder-width underhand grip.
2. 02Stand with feet hip width apart and hinge forward until the torso is roughly 45 degrees.
3. 03Let the arms hang straight down with the upper arms fixed perpendicular to the floor.
4. 04Set a flat back and brace the trunk before the first rep.

Execution

1. 01Curl the bar toward the chin while keeping the upper arms completely still.
2. 02Squeeze the biceps hard at the top without lifting the torso.
3. 03Lower the bar under control until the elbows are fully extended.
4. 04Reset the hinge position between reps if the back starts to round.

Checkpoints

• -Upper arms stay vertical and motionless through the set.
• -Torso angle does not change from rep to rep.
• -Elbows reach full extension at the bottom.
• -Neck stays neutral, eyes down and slightly forward.

Common mistakes

• -Swinging the torso up to help the bar move.
• -Drifting the elbows back toward the hips.
• -Loading too heavy and cutting the range short.
• -Rounding the lower back in the hinge.