Conc curl

Last Updated: November 20, References. This article was co-authored by Landis Owens.

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.

Conc curl

Exercise illustration licensing : Our exercise and yoga pose illustrations static and animated are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry. Exercise guide. Equipment required. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet. Use either arm to pick the dumbbell up and hold it with an underhand grip. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.

Position your feet flat on the floor and spread your knees somewhat to form a "V" with your legs.

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.

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.

Conc curl

Updated On: April 04, Everyone has struck the infamous double bicep pose in the mirror. It's essentially the most popular way to check and see if the stuff you've been doing in the gym has been working. That hilltop muscle known as the biceps is not the biggest in our body, but it arguably gets the most attention. Since they are such a vital mirror muscle hey, look good, feel good, we get it , it's essential to learn how to effectively train them. Often biceps exercises end up being done with a form that is less than stellar as people try to increase the weight to see results. You've all seen it: the person that is swinging the dumbbells up like a full-body sneeze.

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In the standing concentration curl, however, your hinge will have a lot less support. For Muscle : Perform three to four sets of eight to 12 reps per side, approaching failure with each set. Assume the basic concentration curl stance, but when you lift the weight, turn your wrist smoothly so that your palm is facing your torso at the top of the lift. Get started free today! If you like the workout you get from basic concentration curls but you find the pressure your elbow puts on your leg to be uncomfortable, try preacher curls. The positioning of this exercise is great for allowing yourself to hit failure with relative safety. Out of all the injuries that are possible from lifting weights, lower back injuries can be particularly painful, long-lasting, and difficult to treat. Repeat this process of lifting and lowering the weight until you feel a nice "burn". More details. Basic concentration curls are performed sitting down. Advertisement - Continue Reading Below. Once again, meet the hammer 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.

Tips and Warnings. Eb says: The most common mistake you see with the concentration curl comes in the initial setup: Many people try to wedge their elbow into their thigh. This allows you to use your core to balance and remove any leverage that would take away from biceps engagement. Position your feet flat on the floor and spread your knees somewhat to form a "V" with your legs. From beginners to advanced competitive athletes, the concentration curl can be an appealing option to add to programming. Cookies make wikiHow better. That will allow you to use your leg as leverage to lift more weight, which will take away emphasis from your biceps. However, because you're sitting down, the stress on your lower back is much lower. Chin-ups are amazing at recruiting a lot of muscle mass from across your upper body and core. You Might Also Like How to.