Concentration Curl
Overview of the exercise
The Concentration Curl exercise is a classic weight training move that targets the biceps muscles. This exercise is a great way to build strength and definition in your arms, and it can be done with a pair of dumbbells. The key to this exercise is to keep your form strict and to concentrate on the contraction of the biceps muscle.
Exercise Profile:
Muscle Group Targeted: Biceps
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
To perform the Concentration Curl exercise:
- Start by sitting on a flat bench with your legs spread apart, your right hand holding a dumbbell, and your right elbow resting on the inside of your right thigh.
- Keep your back straight, your abs tight, and your right arm extended towards the floor.
- Slowly curl the weight up towards your shoulder, focusing on the contraction of your biceps muscle.
- Hold the contraction at the top of the movement for a moment, then slowly lower the weight back down to the starting position.
- Repeat for desired number of repetitions, then switch sides and repeat the exercise with your other arm.
Concentration Curl Tips
- Use a weight that challenges you: The weight you use should be heavy enough to challenge your biceps but light enough that you can maintain good form throughout the exercise. Start with a lighter weight and gradually increase it as you build strength.
- Keep your form strict: Maintaining good form is crucial for maximizing the benefits of the Concentration Curl exercise. Keep your back straight, your abs tight, and your elbow resting on your thigh throughout the movement.
- Focus on the contraction: The key to this exercise is to concentrate on the biceps muscle and the contraction as you curl the weight. This will help you get the most out of the exercise and see results faster.
- Control the weight: Don’t swing or use momentum to lift the weight. Focus on controlling the weight and keeping the tension on your biceps throughout the movement.
