The Concentration Curl


concentration curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms


Exercise Instructions

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor.

2. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it's flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.

Description

As the name of this exercise implies, the concentration curl is all about mental effort as it is muscle effort. To really get the most from this exercise, you really have to contract your biceps throughout the entire range of motion.

The amount of weight used is not as important as concentrating on moving the weight from the starting postition to the ending position. It is very important that you come down nice and slow on the descending phase of the movement (coming down).

This is an isolation exercise that can be done standing up or on a bench. I personally prefer a bench but it's all about personal preference.

Press play to view an instructional video.


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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