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Concentration Curls

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Purpose of Exercise:
TO CREATE MAXIMUM HEIGHT IN THE BICEPS, ESPECIALLY THE OUTSIDE OF THE BICEPS.

Most of the bodybuilders prefer to do this exercise at the end of their biceps training because it is one of the best means of peaking the muscle. This is a very strict movement but it is for height, not definition, so use as much weight as you can handle. The name “Concentration Curl” is significant: you really need to concentrate on the biceps contraction and on being strict to make this exercise effective.

Execution:
In a standing position, bend over slightly and take a dumbell in one hand. Rest your free arm on your knee or other stationary object to stabilize you.

Curl the weight up to the deltoid withou moving the upper arm or the elbow and make certain you don’t allow your elbow to rest against your thigh. As you lift, twist the wrist so that the little finger ends up higher than the thumb. Tense the muscle fully at the top of the Curl, resisting it all the way down to full extension. At the top of the Curl, the biceps are taking the full stress of the weight.

Warning:
Don’t curl the weight to the chest – it must be curled to the shoulder in order to work the high outside biceps.

All Biceps Exercise

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