Conc curl

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If you stride through the gym straight to the dumbbell rack, grab the first set of weights you see and immediately get to curling, your biceps-building workout is probably too rushed. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. One of the best ways to do that is to concentrate. By that, we mean that you need to try concentration curls. The concentration curl is the antithesis of sloppy, rushed reps performed directly in front of the weight rack mirror. Instead of racing to the end of each set and piling up junk volume, your aim is to isolate the biceps, putting yourself in a position that eliminates and cheating or body English from taking the focus off the muscle. There's more to the concentration curl than just jamming your elbow into your thigh and dialing down your reps.

Conc curl

If you pick up dumbbells with the intention to curl them, you might have big, bulging biceps on your mind. Chasing the pump for the sake of rounder bis is common in the weight room. There are a lot of different kinds of curls that can help get you there — the concentration curl is a particularly effective biceps muscle-builder. Your biceps assist everything from pull-ups and chin-ups to lat pulldowns and all kinds of rows. If you want a strong back , solid biceps help you get there. Once again, enter the concentration curl. Concentration curls take — you guessed it — a fair amount of concentration to keep your form locked in and all the energy focused on your actual biceps. The positioning of concentration curls gives your biceps under direct, isolated attention. And the more specific attention you can give to your arms, the more likely you are to be able to make them pop. Performing the concentration curl may look easy — and, to an extent, it is. Sit on the edge of a weight bench with your knees far apart from each other. Grasp a dumbbell in your left hand.

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Last Updated: November 20, References. This article was co-authored by Landis Owens. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. Landis also competes in bodybuilding competitions.

The benefit of this exercise is its simplicity and practicality when no equipment is available to perform any other type of curl. It can be performed anywhere, indoors or outdoors, without necessary special tools. The concentration curl is an isolation exercise for the biceps brachii, consisting of one arm being raised with the elbow flexed at a degree angle. The palm is supinated with fingers facing upwards. The shoulders are typically kept down and relaxed. This movement focuses on slow eccentric negative curl movements to increase resistance training stimuli on the biceps brachii. It can be easily progressed or regressed by changing hand position relative to the body and adjusting the degree of elbow flexion during the lift. The benefits of the concentration curl are grounded in strengthening the biceps brachii, which is one of the primary elbow flexors. It also serves as a good starting point for beginners to practice isolation movements.

Conc curl

The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. Like most curl variations, these are usually performed for moderate to high reps, such as reps per set or more. 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. Concentration curl. Benefits Emphasizes strict form and tempo Great movement to feel the mind-muscle connection Effective arm training even with relatively light weight. Show female images and videos.

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You want to choose a weight that allows you to complete about 10 curls and you should feel a good pump in your biceps afterward. About This Article. Benefits of the Concentration Curl. Slowly lower the weight down towards the floor. And when you perform an exercise better, it generally becomes the more effective one for you. As long as your forearm is higher than parallel to the ground, you'll be engaging your biceps. Here are some answers to the most common concentration curl questions. Not Helpful 1 Helpful 2. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. That will allow you to use your leg as leverage to lift more weight, which will take away emphasis from your biceps. Article Summary. The goal is to get your upper arm as perpendicular to the ground as possible. Dumbbell concentration curls offer a whole lot of muscle-building potential. Did this summary help you?

If you stride through the gym straight to the dumbbell rack, grab the first set of weights you see and immediately get to curling, your biceps-building workout is probably too rushed.

Equipment required. Any reputable, experienced trainer will be able to give you the all-important advice that form should always come before weight. However, because you're sitting down, the stress on your lower back is much lower. Using a manageable weight will allow you to maintain excellent form, which in turn will let you keep maximum focus on your biceps. The added stability from bracing your upper body on an incline bench helps you isolate your biceps even more than the standing version. Learn why people trust wikiHow. Visit our shop. The major focus should be on getting that muscle contraction, but your posture on the bench should be totally on point in order to reap the benefits. This will add up to more time under tension , which is a great recipe for building thicker muscles. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. The positioning of concentration curls gives your biceps under direct, isolated attention.