Conc curl

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, conc curl. Landis received a football scholarship to Mesa Community College where he conc curl Engineering and Sports and Exercise.

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.

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.

Even if you're performing the exercise with low weight and conc curl doesn't hurt to do this, you should always maintain tension in your bicep throughout the lift and start lifting the weight back up before you need to lock your elbow. Tips and Warnings. Those with weak or injured elbows and lower backs should be careful when performing this exercise, conc curl.

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.

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. While they will get some results with this method, there are better options that end up helping that prized arm muscle grow better than the rest. Enter the concentration curl!

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Visit our shop. And if you want to isolate your biceps long head as much as possible, do this move concentration-style. When performing any kind of bicep curl, including the concentration curl, it's important not to let your arms go completely straight by locking your elbows after you lower the weight. Support wikiHow Yes No. Thanks to all authors for creating a page that has been read , times. This harder version of concentration curls isn't recommended for people who suffer lower back issues. Curl the weight up , focusing on using only your biceps to do so. You can give your long head even more stimulus by altering your grip orientation to perform a hammer concentration curl. Switch arms and repeat. Do not swing the dumbbell down. Co-authors: Speak to your medical adviser first. Learn why people trust wikiHow. How long should the rest of this workout be?

The benefit of this exercise is its simplicity and practicality when no equipment is available to perform any other type of curl. It can be performed anywhere, indoors or outdoors, without necessary special tools.

Learn about these key lifting mistakes so you can avoid them on the floor. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm. Our exercise illustrations represent original artwork registered with and protected by the U. Despite their reputation, concentration curls are great for virtually anyone, so get started today for toned, strong upper arms! How to Do a Perfect Pushup. Edit this Article. Want to master even more moves? If you want a strong back , solid biceps help you get there. Last Updated: November 20, References. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Once your arm is straightened, squeeze with your bicep to lift the weight back up toward you.