10 Best Standing Concentration Curl Alternatives for Limited Equipment

The Standing Concentration Curl is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Side Lying Biceps Curl and the Biceps Leg Concentration Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Standing Concentration Curl

Standing Concentration Curl
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Standing Concentration Curl
  1. Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
  2. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  3. Lower the dumbbell back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.
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Ranked Standing Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the 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
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    81% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Standing Concentration Curl
    • Primary muscle: biceps, the same as the Standing Concentration Curl
    • Equipment: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    80% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Standing Concentration Curl
    • Primary muscle: biceps, the same as the Standing Concentration Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Standing Concentration Curl
  3. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    3. Bodyweight Standing Close-grip One Arm Row

    46% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  4. One Arm Towel RowPlay demonstration

    4. One Arm Towel Row

    44% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  5. Bodyweight Standing One Arm RowPlay demonstration

    5. Bodyweight Standing One Arm Row

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  6. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    6. Bodyweight Standing One Arm Row (With Towel)

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
    • Balance: harder to stay steady on than the Standing Concentration Curl
  7. Bodyweight Standing Close-grip RowPlay demonstration

    7. Bodyweight Standing Close-grip Row

    39% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  8. Bodyweight Standing RowPlay demonstration

    8. Bodyweight Standing Row

    37% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  9. ElevatorPlay demonstration

    9. Elevator

    37% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl
  10. Bodyweight Standing Row (With Towel)Play demonstration

    10. Bodyweight Standing Row (With Towel)

    37% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Concentration Curl

Why You Might Need a Standing Concentration Curl Alternative

You may substitute standing concentration curls because of elbow or shoulder pain, poor equipment availability, or loss of isolation due to body swing. Standing variants often allow compensatory shoulder movement, reducing biceps torque; switching to a seated or preacher style anchors the upper arm and increases elbow flexion loading on the biceps brachii. For equipment limits, resistance bands provide constant tension and are easier on tendons. For rehabbing, choose lighter loads with slow eccentrics and a supinated wrist to emphasize biceps recruitment while minimizing distal stress. Cue: keep the elbow fixed and drive the forearm through a fully supinated contraction.

Standing Concentration Curl FAQ

What muscles does Standing Concentration Curl work?

Standing concentration curl primarily isolates the biceps brachii (both long and short heads) with secondary activation of the brachialis and brachioradialis. The supported upper-arm position increases elbow-flexion torque and peak contraction; cue: keep the elbow stationary and supinate the wrist during the concentric.

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