Concentration Curls : To create maximum height in the biceps muscle,
especially the outside of the biceps.
We like to do
concentration curls at the end of our biceps training because it is one
of the best means of peaking the biceps muscle. This is a very strict
movement, but it is for height, not definition, so use as much weight as
you can handle. The name Concentration Curls is significant: You really
need to concentrate on the biceps contraction and on being strict to
make this exercise effective.
1) In a
standing position, bend over slightly and take a dumbbell in one hand.
Rest your free arm on your knee or other stationary object to stabilize
2) Curl the
weight up to the deltoid and without moving the upper arm or the elbow
and make certain you don't allow your elbow to rest against your thigh.
As you lift, twist the wrist so that the little finger ends up higher
than the thumb.
3) Tense the
biceps muscle fully at the top of the curl, then lower the weight
slowly, resisting it all the way down to full extension. At the top of
the concentration curls, the biceps are taking the full stress of the
weight. Don't curl the weight to the chest - it should be curled to the
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