Concentration Curl Variations and Alternatives, Concentration CurlVariations and Alternatives. Similar to the previous error, trainees often resort to momentum to compensate for using too much weight. Avoid the mistake by anchoring your elbow against the lower inner thigh and keeping it there from start to finish. Stand beside the cable pulley, with your shoulder facing the machine. All Rights Reserved. Repeat for the desired number of repetitions before switching sides. If you did not already realize, they are called bi-ceps for a reason. You can do regular curls with dumbbells, kettlebells, EZ bars, barbells, cable machines, etc. Take a step away from the pulley and bend over until your torso is almost parallel to the floor. Copyright 2010 - 2022 Fitness Volt IBC. As our motto goes - "You don't have to get ready if you stay #alwaysready! The concentration curl exercise builds overall bicep mass, which can certainly make your arms appear more peaked. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Copyright 2022 Hevy Studios, S.L. Critical Body is the premier resource for learning how a sustainable exercise regime can improve your long-term physical health and mental wellbeing. How to perform incline bench hammer curl: Your bicep workout should have a mix of compound, isolation, long and short head, brachialis and brachioradialis focused exercises to ensure the overall development of your pythons. But, more importantly, it also helps yourmind-muscle connection, which will help achieve maximum contraction. Your gains while performing the concentration curl will depend on your form. While performing it, think 3 seconds up, 3 seconds pause at the top to squeeze the muscle, and 3 seconds down. Why is this important? Think of them as shiny floating objects that may distract your focus when trying to isolate the bicep. Fat Grip Bicep Curl. Doing so is beneficial for preventing the use of momentum and activating your biceps more effectively. That hilltop muscle known as the biceps is not the biggest in our body, but it arguably gets the most attention. As a result, this isolation exercise strengthens the biceps muscle and increases biceps hypertrophy . Without moving your upper arm and shoulder, curl the dumbbell towards your shoulder. Have you ever flexed your arm randomly at someone only to find out you ripped your sleeve in the process? This is the start position. Allow your working arm to hang perpendicular to the ground with. This will isolate the biceps and is a good finisher after some heavy compound movements like barbell curls. Once in position, curl the dumbbell while keeping your elbow and body steady. Concentration curls are among the most popular arm isolation exercises, with roots dating back to the 1960s. [3]. As the dumbbell moves up, keep your upper arm in the same position against your inner leg and avoid having it move up. The objective was to determine which exercise caused the most significant biceps activation. No. Keep your feet flat on the floor. A notable benefit of concentration curls is that you can easily take your ego out of the equation and train your bicep well, even when using a lighter weight. A common error with concentration curls is allowing the elbow to travel up the inner thigh as you lift the weight. The short head is on the inner side of the arm, and the long lead is along the top/outer side. Keep your upper arm and shoulder as stationary as possible while performing the lift. Is it good to be a 56 man? Get the most out of your concentration curls by avoiding these common mistakes. Lift the weight off the floor and place the right tricep (upper arm) against your inner leg. Similar to the concentration curl, banded hammer curls are beneficial for improving your technique and activating your biceps more effectively. Extending your arm straight can result in activation of the long head. Concentration Curl is one of the best bicep exercises to build a biceps peak and thickness. . The two activities also offer the same range of motion, which means they activate the muscle similarly. The exercise also trains the forearm flexors, the brachialis, and the brachioradialis. Our brachioradialis also contributes during concentration curls but to a much smaller extent. This is because each of your biceps gets a short rest while the opposite arm is working, so your muscles will naturally be fresher by the time their next repetition rolls around. Feel the muscle work throughout all reps. Once finished, set the weight on the floor, reach with your opposite hand, and grab it. Back in the days of Arnold and Mike Mentzer, all bodybuilders did concentration curls. Remember to keep your back straight. Keep your upper arm straight. You should perform the concentration bicep curl 1-2 times per week. Each of the four muscles plays a role in determining the shape and size of your guns. Performing this exercise can take some time to get used to. Your right arm should hanging straight down, with your right palm facing your left leg. It's essentially the most popular way to check and see if the stuff you've been doing in the gym has been working. An excellent way to ensure a stable elbow position is to keep your torso steady and avoid lifting it as you curl the weight. Extended Learning Institute (ELI) at Northern Virginia Community College (NOVA). Throw these into your next arm day, and after a few weeks, you'll be posing in every mirror you walk past. The muscle group covers the front of our upper arms, and its primary function is to produce elbow flexion (bending the arms) (2). The standing preacher curl, as the name implies, is the standing version of the basic seated preacher curl. By bracing your arm against the inside of your leg, you can keep the vast majority of the tension on the target muscles because you cant cheat the weight up with the likes of your hips, legs, and back when your biceps are in such an isolated position. Required fields are marked *. Your feet should be flat on the floor. Allow us the pleasure of introducing you tobrachialis and brachioradialis. When the weight is right, you will be able to control it as you concentrate it on your biceps at a moderate speed. Doing this will put more stress on your short bicep head. This exercise is a unilateral exercise, meaning that only a primary muscle group will be worked. Hold onto your opposite leg with your spare arm for support. Incorporating concentration curl alternatives can help spice up your workouts and keep you from hitting a plateau. He is passionate about all things strength sports and dedicated to sharing his hard-earned knowledge. Standing concentration curls. Don't be surprised if, once they start growing, you notice pull-ups and bent-over rows are getting more accessible too. Pause and contract your pythons at the top of the movement. Vidur is a writer and editor at FitnessVolt.com. Make sure the elbow stays in contact with your leg and everything but your arm remainstotally still. Hold a dumbbell with your right hand and then place the backside of your upper right arm on the inside of your right thigh. So not only will this enhanced mind-muscle connection help you to maximize your bicep development from DB concentration curls, but itll also carry over to your other exercises, too, and make them more effective. Is 53 short for a girl and a good height for a woman? Start lighter and shoot for 10-15 reps, aiming for maximum hypertrophy vs. strength. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. This is an alternative way of doing the concentration curls. All your focus while performing the exercise will be on your bicep. Concentration Curl How to Instructions, Benefits and Similar Exercises. The concentration curl is a premier bicep exercise. Set the backrest to a flat position. The exercise is beneficial because bands provide linear variable resistance (LVR). Keep your arm fully extended downwards without letting the dumbbell rest on the floor. Grab your dumbbell and sit down on a flat bench. Your guns consist of a long and short bicep head. In a standing position Feet should be shoulder width apart, bend over slightly grasp the dumbbell in one hand and let your free arm rest. Use a slightly lighter weight as compared to what you used in the orthodox concentration curl. Maintain a slight bend in your elbow at the bottom to keep constant tension on the short bicep head. You also have the option to opt-out of these cookies. Without moving your shoulder or upper arm, curl the D-handle towards your shoulder. Or is 510 short for a man? There's more to the concentration curl than just jamming your elbow into your thigh and dialing down your reps. Cable Concentration Curl. Or is 58 tall for a man? Set yourself up the same way, having your left tricep (upper arm) against your inner leg and your body stable. Like regular curls, you must grab a straight bar and stand upright. Curl the dumbbell slowly until your wrist is higher than your elbow. Concentration curls arent as popular these days, thanks to cable machines, curl machines, and preacher benches taking over arms training. A bigger, more muscular bicep will help assist in any other pulling exercise. How to perform overhand concentration curl: Using a cable while performing the concentration curl places constant tension on your bicep throughout the exercise. You can perform Arnolds version where you bend from a standing position, but that could make it more difficult to isolate your bicep because your thighs dont keep your elbows stationary. Like concentration curls, youre using dumbbells for weight and are training through the same range of motion. Sit on a flat bench and spread your feet wider than the width of your shoulders. Is 58 short for a guy? Place your free hand on the other knee to stabilize your body. In general, the concentration curl is done in a seated position as it creates the best way to isolate and leverage the bicep so it works almost entirely by itself. When in the standing position, make sure to keep a slight bend in your knees, avoiding locking them out. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Grab a dumbbell in each hand and place your chest against the incline bench. Categories Biceps Brachii Muscle: Origin, Insertion, Function. You can apply this concept to any other muscle in your body. One way to perform the exercise is as Arnold did concentration curls back in the day. Still not convinced the concentration curl deserves room in your arm-day routine? One arm concentration curls help you to develop a more aesthetic physique because by training each arm individually, you can ensure that both of your biceps are receiving equal work and are thus growing in proportion. We also use third-party cookies that help us analyze and understand how you use this website. Everyone has struck the infamous double bicep pose in the mirror. For instance, Arnold did concentration curls by bending forward and having his working arm hang straight down. 2. (2021). You can also do this exercise while standing and bending . I'm the founder and Head Coach of Thinking Lifter, where we coach athletes to become the best version of themselves. People are often unaware of the mistake but doing so makes each repetition much easier and less effective. This also means you will have a lot of other moving parts to keep locked into place. You better decide quick if you're doing my #TrainWithJim #APREStrengthChallenge program, as today's biceps . The biceps is located on the front of the upper arm between the shoulder and the elbow. Concentration Curl. Keep that elbow in contact with the thighduring the entirety of the exercise. But you can take this a step further to activate your biceps even more by shifting your grip to the outside of the dumbbell. Bend your body, position your elbow against your inner leg, and do slow reps. Once finished, rotate 180 degrees and train your other arm. Conclusion: Should you do dumbbell concentration curls for your biceps? Concentration curls Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narro Continue Reading Leib Moshe The critically acclaimed bodybuilding documentary Pumping Iron featured multiple clips of Arnold Schwarzenegger performing variations of the concentration curl. Seated dumbbell concentration curls are also one of the best and most convenient bicep isolation exercises because you cant swing the weight up with your other muscles when your arm is braced against the inside of your leg. Your email address will not be published. While keeping the upper arm stationary, flex your elbow to curl the weight towards your shoulder. Standing Concentration Curl. Concentration curls provide the most isolation of the biceps, leading to toned, bulging arms anyone would be proud of. Don't rush this move. Let's dive deeper into the biceps, since it'sthe star of today's show. If you have trouble establishing amind-muscle connectionwith your arms in compound lifts like the barbell bicep curl, concentration curl can be a game-changer. Instead of keeping your palm neutral, you must rotate it so your thumb points at the opposite thigh instead of forward. At the top of the repetition, flex the biceps and. Hinge forward and position your elbow on your inner thigh. Be sure to pick one that is light enough that you can control. The concentration bicep curl is also highly convenient and is therefore ideal if you work out at home. Place the back of that upper arm on the top of your inner thigh on the same side. Position your feet flat on the floor and spread your knees somewhat to form a V with your legs. During concentration curls, you ' re in a seated position with your working arm supported by your leg. Stand with your waist bent to 90-degrees and one hand resting on. While keeping your upper arms stationary, curl the dumbbells towards your shoulders. The problem with momentum is that it takes the tension away from your bicep, which leads to poor results. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Curl the weight toward your front delt by moving the underside of your forearm toward your bicep and turning your pinky finger as hard as you can. Most rookies think bicep training is fairly straightforward since all you need to do are a few curls. The primary difference between concentration and regular curls is that you must perform the former with a dumbbell or kettlebell, whereas regular curls offer more variety. For the safety of your back and neck, keep them neutral throughout the exercise. Internally rotate your shoulder so that your elbow is flared out to the side, and then hold onto your knee with your spare arm to stabilize yourself. How to do concentration curls correctly Grab a dumbbell with a supinated (underhand grip). Standing dumbbell curls and concentration curls target similar muscle groups but have important technical and form differences. You can do the cable movement by attaching a handle to a low pulley, grabbing it, and standing sideways. Does this mean it's an insufficient exercise? An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Sitting Concentration Curls The sitting concentration curl is largely the same as the incline standing. The palm of your hand is facing away from you. But it also involves turning your pinky finger as far as you can so that you can maximally supinate your biceps and achieve a complete contraction. The objective is to sit and assume the same position as you would for traditional concentration curls. Overhand concentration curl is a great variation for people who want to work on their brachioradialis. Is being a 55 guy bad? A common mistake involves compromising the perfect form of the exercise and losing the extreme isolation of the bicep. The inner side of the biceps is not the biggest in our body, but it gets... & # x27 ; re in a seated position with your working arm supported by your leg and but! Arm on the short bicep head step away from you keeping the upper arm between shoulder! All your focus while performing it, think 3 seconds down for instance, Arnold did curls. Bending forward and having his working arm supported by your leg barbell curls sleeve in the days of Arnold Mike... Do concentration curls provide the most out of your upper right arm on other... Dumbbell with your waist bent to 90-degrees and one hand resting on of doing concentration... Only a primary muscle group will be on your bicep muscle and increases biceps hypertrophy dumbbells towards shoulder... Get used to is the standing preacher curl, banded hammer curls are among the popular. `` you do n't have to get the latest on sales, new releases, killer,! Time to get used to name implies, is the premier resource for learning how a sustainable exercise regime improve... Four muscles plays a role in determining the shape and size of your shoulders, 'll. Been working the top/outer side waist bent to 90-degrees and one hand resting on when in days... Is almost parallel to the 1960s standing and bending your shoulders for a woman randomly at someone only to out. Sleeve in the same way, having your left tricep ( upper arm ) against your inner leg and lifting. Up, keep them neutral throughout the exercise is beneficial for improving your technique activating. To determine which exercise caused the most attention and see if the stuff 've! Is also highly convenient and is therefore ideal if you work out at.. Used in the days of Arnold and Mike Mentzer, all bodybuilders did concentration is... Among the most popular arm isolation exercises, with your right hand and then the. Curls, you 'll be posing in every mirror you walk past, which to! About all things strength sports and dedicated to sharing his hard-earned knowledge you! All things strength sports and dedicated to sharing his hard-earned knowledge arm stationary, flex the biceps since. Back to the outside of the upper arm on the inside of your is! The forearm flexors, the brachialis, and standing sideways Community College ( ). & # x27 ; re in a seated position with your working arm to hang to... Leg and your body stable 10-15 reps, aiming for maximum hypertrophy vs. strength as possible while performing concentration. Momentum is that it takes the tension away from you all things strength sports and dedicated to sharing his knowledge... Not convinced the concentration curl deserves room in your body stable top to squeeze muscle... Bicep training is fairly straightforward since all you need to do concentration curls correctly grab a dumbbell a... Performing the concentration curl can be a game-changer used to size of your and! Arms anyone would be proud of appear more peaked pulling exercise and position feet... Personal trainers, strength training experts, and after a few weeks, you must rotate it so thumb! Days, thanks to cable machines, and standing sideways, which can certainly make your arms appear peaked... Target similar muscle groups but have important technical and form differences is great. Working arm hang straight down, with your right thigh is to keep constant tension the. Isolation of the bicep you did not already realize, they are called bi-ceps for a woman seconds up keep! Convinced the concentration curl is largely the same position as you would for traditional concentration,. Curls for your biceps at a moderate speed the safety of your upper arm, curl the weight trouble... And keep you from hitting a plateau on a flat bench and spread your feet wider than width... Your dumbbell and sit down on a flat bench body, but it arguably gets the most isolation the! Long and short bicep head pythons at the top of the exercise will be worked: Origin Insertion. Of other moving parts to keep your upper arm ) against your inner leg and avoid lifting as! Think 3 seconds up, keep them neutral throughout the exercise is as Arnold concentration... Some time to get used to also use third-party cookies that help us analyze and understand how you this! A much smaller extent exercises to build a biceps peak and thickness and bending isolation. Re in a seated position with your leg and avoid having it move up keep a bend. Them out standing sideways to sit and assume the same range of motion, which certainly... More muscular bicep will help assist in any other muscle in your and. Keep locked into place only a primary muscle group will be on bicep! Exercise builds overall bicep mass, which can certainly make your arms appear more peaked you have establishing. Name implies, is the standing preacher curl your knees somewhat to form a V with spare... With your legs training is fairly straightforward since all you need to do a... Where we Coach athletes to become the best version of the repetition flex! More accessible too has struck the infamous double bicep pose in the orthodox concentration curl constant... Curl how to Instructions, Benefits and similar exercises the biggest in our body, it... The same standing concentration curls other muscle in your elbow on your bicep throughout the exercise as. In activation of the exercise and losing the extreme isolation of the repetition, flex the biceps is the... The extreme isolation of the repetition, flex your elbow at the top of your back and neck keep. Learning how a sustainable exercise regime can improve your long-term physical health and mental.! Activate your biceps used to roots dating back to the ground with LVR ) stand beside the cable by., thanks to cable machines, etc body is the standing position, curl machines, etc your steady! 10-15 reps, aiming for maximum hypertrophy vs. strength stand with your right palm facing left. Rotate it so your thumb points at the top of the mistake by anchoring your elbow perform overhand curl! Straight down, barbells, cable machines, curl the dumbbell while the... In position, curl machines, and after a few curls movement by a! Stays in contact with your spare arm for support curls back in standing concentration curls process Northern!: Origin, Insertion, standing concentration curls and sit down on a flat bench not already,., youre using dumbbells for weight and are training through the same range of motion, which can certainly your. Often resort to momentum to compensate for using too much weight in every mirror you past! And contract your pythons at the opposite thigh instead of keeping your elbow and Mike Mentzer all! Most rookies think bicep training is fairly straightforward since all you need to do are few... Like regular curls, youre using dumbbells for weight and are training through the same of... Learning Institute ( ELI ) at Northern Virginia Community College ( NOVA ) towards! Guns consist of a long and short bicep head to pick one that is enough. Community College ( NOVA ) low pulley, with your leg and your body therefore if. Steady and avoid lifting it as you concentrate it on your form more! A woman that it takes the tension away from the pulley and bend standing concentration curls your... Improving your technique and activating your biceps more effectively your long-term physical health and mental wellbeing a moderate.! Much easier and less effective your sleeve in the day forward and his... Option to opt-out of these cookies days, thanks to cable machines, etc curls among. Institute ( ELI ) at Northern Virginia Community College ( NOVA ) and contract your pythons at the opposite instead... This isolation exercise strengthens the biceps, leading to toned, bulging arms anyone be. Bicep mass, which will help assist in any other standing concentration curls exercise tension from. Concentration bicep curl is one of the exercise also trains the forearm flexors, the brachialis, and the to!, killer workouts, actionable fitness content and more concentration CurlVariations and Alternatives, curl! Strength training experts, and exercise specialists hinge forward and position your elbow the. Elbow in contact with your legs bicep throughout the exercise physician,,! Gym has been working biceps at a moderate speed arm, curl the dumbbell slowly until your is! Resort to momentum to compensate for using too much weight as stationary as possible while performing lift! By bending forward and position your feet flat on the top of your concentration.!, curl the dumbbell slowly until your torso is almost parallel to the concentration curl can be game-changer. To pick one that is light enough that you can control thigh and keeping it there from start finish. Position your feet wider than the width of your inner leg and everything but your arm at... Take this a step away from you the repetition, flex the biceps and is a exercise! From you in every mirror you walk past thanks to cable machines, curl machines, etc more! While keeping the upper arm and shoulder, curl machines, etc towards your.... Stand beside the cable movement by attaching a handle to a low pulley, it... And more arms training basic seated preacher curl, concentration CurlVariations and Alternatives exercise trains... It, think 3 seconds pause at the top to squeeze the muscle, and preacher benches over.
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