Muscles Worked: Biceps, good for building height (peak) in your biceps
Spotter Required: No
Minimum Equipment required: Standard spinlock dumbbells
The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells
Warming up: To warm up perform 1 set of 15 – 20 repetitions with a light to moderate weight, typically half the weight you would normally perform 10-15 repetitions with.
How often should I perform this exercise: Concentration curls are great for increases your biceps peak (height) and can be performed on every bicep workout.
When should I perform this exercise: The concentration curl uses less energy compared to other bicep exercises and really works the bicep peak well, you will feel “pumped” after doing concentration curls so I recommend doing it at the end of your bicep workout to really blast your biceps. However you can perform them any time of during your bicep workout.
How to do the exercise: Start in a standing position, bent over slightly holding a dumbbell in one hand, rest your arm holding the weight straight down (your other arm will be resting on your leg to stabilise yourself.
Simply lift the weight up into your shoulders (deltoids) and hold for one second at the top then slowly release back down to the starting position, keeping resistance on the way up and down and not locking out.
Mentality: Like the name suggests concentration is key to this exercise, so make sure you stay focused and complete every repetition to the best of your ability, if you get tired before your set drop the dumbbell for a lighter one.
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