If you saw my post from last September on a 2014 study that sought to find the best biceps exercise, you will have noted that Concentration Curls topped the list (from electromyography tests.)
So what I want to do today is give you guys a video tutorial of how best to do this movement.
The 1 thing I need to stress with this exercise is – constant tension.
I shot a video of me demonstrating the movement. Watch it first then check out the notes below.
(apologies for the short video, but it really only needs to demonstrate body position, range of motion, and cadence)
* Sit down on a chair or a bench, legs spread apart.
* We will work one arm at a time, so grab the dumbbell with one hand. I’ll assume you are using your right arm for the rest of this tutorial.
* Rest the back of your right arm (just above your elbow) against the inside of your right thigh.
* Fully supinate the right hand i.e. palm facing up towards the ceiling.
* As you being to lift the dumbbell, ensure that only the forearm is moving. This puts maximal stress on the bicep itself.
* Don’t bring the dumbbell up as high as possible, just past parallel to the floor works best as tension falls off the bicep when the dumbbell is brought too high. Therefore we lose constant tension and recruit less muscle fibers.
* Lower under full muscular control – do not drop the weight. Your negative/lowering should take slightly longer than your positive.
* Lower to just short of full extension. I don’t go fully extended at the bottom as I want to keep that constant tension on the bicep.
* As always, bring the set to a point of positive muscular failure, either in an 8-12 rep range, or a 6-8 rep range as per THT training.
IMPORTANT: Do make sure that you arm is resting against your leg. This stabilizes the working arm and allows for better isolation. The researchers of the above study stated…
“This may be because during a concentration curl, the humerus is pressed against the leg and does not allow the upper arm to sway, which isolates the biceps.”
NOTE: DO NOT do these standing up. Some people recommend a standing concentration curl as an alternative. But this defeats the whole purpose – it’s the stabilization of the leg that brings much of the added benefit.
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If you have any comments or questions, ask me below. I’m always happy to help.
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