Concentration Curls

Concentration Curls

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 yourself.

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 shoulder.

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