10 Best Barbell Standing Concentration Curl Alternatives for Gym & Home

Ranked Barbell Standing Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Ez-bar Curl

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
   2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
   3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
   4. Then inhale and slowly lower the bar back to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
2. Play demonstration

   2. Barbell Biceps Curl (With Arm Blaster)

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
3. 

   3. Wide-grip Standing Barbell Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
4. Play demonstration

   4. EZ Barbell Curl

   91% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
   3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
5. Play demonstration

   5. Ez-bar Biceps Curl (With Arm Blaster)

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
   3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
6. Play demonstration

   6. Weighted Standing Curl

   91% match

   • Biceps
   • Weighted
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
   3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
7. Play demonstration

   7. Barbell Drag Curl

   91% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Let the barbell hang at arm's length in front of your thighs.
   3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
8. Play demonstration

   8. EZ Barbell Spider Curl

   91% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
9. Play demonstration

   9. Barbell Curl

   90% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the bar back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Concentration Curl
   • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
   • Equipment: free weights, the same as the Barbell Standing Concentration Curl
   • Body position: standing, the same as the Barbell Standing Concentration Curl
   • Balance: easier to stay steady on than the Barbell Standing Concentration Curl
10. 

    10. Close-grip EZ Bar Curl

    90% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
    2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
    3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
    4. Slowly begin to bring the bar back to starting position as your breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Barbell Standing Concentration Curl
    • Primary muscle: biceps, the same as the Barbell Standing Concentration Curl
    • Equipment: free weights, the same as the Barbell Standing Concentration Curl
    • Body position: standing, the same as the Barbell Standing Concentration Curl
    • Balance: easier to stay steady on than the Barbell Standing Concentration Curl