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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
Description
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.