A great weightlifting exercise that works the biceps muscles to the exclusion of all other muscles, concentration curls are highly effective for pumping up the size and definition of those upper arms. It is an effective finishing exercise since it offers a great way of peaking the muscle. No wonder bodybuilders have been crazy about this bicep building exercise since the early 70’s.
The exercise is aptly named ‘concentration curl’ because the trainee must concentrate their efforts in raising the weight by contracting the biceps.
The concentration curl exercise may be performed by men and women, and it is generally performed sitting on a bench.
Equipment:
It is possible to perform concentration curls with dumbbells. Alternatively, you can also use a cable machine for concentration curls.
How do Concentration Bicep Curls
Starting Position:
- Sit with your back straight on the end of a bench
- Plant your feet wider than shoulder width apart, knees pointing straight outside
- Lean forward at the waist and grasp a dumbbell with one hand, using an underhand grip (palms facing your face)
- The dumbbell holding arm must be in full extension, facing the floor
- Your free hand may be placed on the knee of the corresponding leg
Movement:
- Rest the elbow of the hand holding the dumbbell on the inner part of the thigh of the corresponding leg
- As you breathe in, curl the dumbbell up towards your shoulder until the arm is fully extended to the inside
- Keep the elbow locked on your inner thigh
- Pause for a second
- Squeeze the biceps and return your arm to the starting position
- Do not pause at the bottom of the exercise. Go straight to the next rep
Tips:
While doing concentration curls, it is not possible to lift as much weight as usual. This is only natural. You are making your biceps do all the work. That is also the reason why it is advisable to start off with light weights and work your way up.
The following tips must be kept in mind:
- Do not rock your body while bringing up the weights
- Keep your body stationery
- Follow the movement through the entire range of the motion. Half curls will rob you of full benefits
- Lift weights you are comfortable with
Variations:
Instead of dumbbells, you can use a cable pulley machine for concentration curls. The starting position would be the same. You would grab the handle of the cable after placing it in its lowest position. Pull the cable towards you, concentrating on working the biceps.
In Conclusion:
This is a great exercise for bulking up the muscles in the biceps. Since a lot of muscle fibers are forced to work, you can see quick results if combined with proper nutrition and rest. Expect to feel a lot of strain on the muscles though. This is one tough cookie to crack!
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