Concentration Curls Exercise For Arms To Build Peaked Biceps
By: Rajat Kumar | Last Updated: Aug 21, 2018
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About Concentration Curl:
Concentration Curls is the best exercise to build biceps peak. Concentration curls exercise should be a part of your arms race as peaked biceps are very impressive to look at. Before doing this exercise make sure do follow proper movement, otherwise injury may be caused by wrong moves.
Concentration Curls should be treated as a power exercise and use as much weight as possible but with a strict form.
Main Muscle Worked: Biceps
Equipment: Dumbbell
Level: Beginner
Purpose: To Build a peak in the biceps
Execution Technique: This exercise is done standing bent at torso using a dumbbell.
Steps:
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations:
This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
Points to Remember
- Exhale while you exert.
- Go as heavy as possible but keep form strict. Some exercises are muscle builders but concentration curls are shape builders so form is more than ever important.
Source: BodyBuilding
Concentration Curls Exercise For Arms To Build Peaked Biceps
By: Rajat Kumar | Last Updated: August 21, 2018
About Concentration Curl:
Concentration Curls is the best exercise to build biceps peak. Concentration curls exercise should be a part of your arms race as peaked biceps are very impressive to look at. Before doing this exercise make sure do follow proper movement, otherwise injury may be caused by wrong moves.
Concentration Curls should be treated as a power exercise and use as much weight as possible but with a strict form.
Main Muscle Worked: Biceps
Equipment: Dumbbell
Level: Beginner
Purpose: To Build a peak in the biceps
Execution Technique: This exercise is done standing bent at torso using a dumbbell.
Steps:
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations:
This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
Points to Remember
- Exhale while you exert.
- Go as heavy as possible but keep form strict. Some exercises are muscle builders but concentration curls are shape builders so form is more than ever important.
Source: BodyBuilding
