Videos
Instructions
- Stand beside a flat bench while holding a dumbbell in one hand.
- Bend forward from the hips and place the back of your upper arm (triceps) flat on the bench surface.
- Let your forearm hang down perpendicular to the floor, wrist in a neutral grip.
- Curl the dumbbell toward your shoulder by flexing the elbow, keeping the upper arm fixed.
- Pause briefly at the top, then lower the dumbbell slowly to the starting position.
Technical Tips
- Ensure your triceps remain firmly in contact with the bench throughout the movement.
- Avoid moving your torso or swinging the dumbbell.
- Keep your back straight and hips stable while bent forward.
Breathing Tips
- Exhale as you lift the dumbbell.
- Inhale as you lower it back down.
Medical restrictions
- Elbow tendinitis
- Lower back weakness or instability
- Shoulder impingement
The Standing Concentration Curl on Bench is a strict, isolation-focused biceps exercise that maximizes muscle contraction by anchoring the working arm directly on a flat bench. Unlike traditional seated versions, this movement is performed in a standing, bent-over position, promoting unilateral focus and enhanced control. The unique setup minimizes body sway and allows for full range of motion while eliminating momentum. It is an excellent choice for individuals aiming to improve biceps peak, symmetry, and definition with minimal equipment. The exercise is suitable for all fitness levels, offering simplicity in form while delivering high muscular engagement for biceps development.
How do I perform a standing bench-supported concentration curl correctly?
To perform it correctly, stand beside a bench, place your triceps flat on the surface, and curl a dumbbell upward using only your biceps, avoiding torso movement.
Is this curl better than the seated concentration curl?
The standing bench-supported version offers similar isolation benefits while engaging more core stabilization, depending on your posture and control.
Can I do this exercise if I have lower back issues?
If you have lower back problems, use caution and ensure proper hip hinge posture or opt for a seated version that offers more support.
What muscle does this exercise target most?
This exercise primarily targets the biceps, especially the short head, due to the fixed arm position and controlled curling motion.
How often should I include this in my biceps workout?
Including this movement once or twice per week can help improve biceps isolation and muscle detail as part of a balanced arm routine.