Conc curl

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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. This article has been viewed , times. For a bicep exercise that requires nothing except a weight and a bench to sit at, try concentration curls!

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. Hinge forward with your spine neutral. Brace your upper arm — your triceps — against your left inner thigh. The goal is to get your upper arm as perpendicular to the ground as possible.

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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.

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.

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.

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Get started free. Use either arm to pick the dumbbell up and hold it with an underhand grip. How long should the rest of this workout be? Check out our entire Form Check series. Create visual exercise programs your clients will love! With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. When you perform a concentration curl, it's OK to bend forward slightly at the hips so that your elbow can reach past the edge of the bench. This will add up to more time under tension , which is a great recipe for building thicker muscles. Where should your elbows go with concentration curls? How much weight should you use for concentration curls? Any reputable, experienced trainer will be able to give you the all-important advice that form should always come before weight.

Updated On: April 04, Everyone has struck the infamous double bicep pose in the mirror.

Browse all exercises. Biceps gains are top of mind for a lot of lifters. You can also grip your right knee or the weight bench on your right side. This gives similar benefits as the concentration curl because your upper body will be anchored. Personal Trainer. Try turning the wrist during the exercise. The positioning of concentration curls gives your biceps under direct, isolated attention. In the standing concentration curl, however, your hinge will have a lot less support. Place the back of that upper arm on the top of your inner thigh on the same side. For Endurance : With a relatively light — but still challenging — weight, do three to four sets of 15 to 20 reps.