Conc curl

Last Updated: November 20, References.

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.

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.

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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.

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.

Conc 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. Like most curl variations, these are usually performed for moderate to high reps, such as reps per set or more.

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Emphasize the squeeze at the top of the rep; avoid any backwards lean or shoulder movement, keeping the focus on the biceps. After holding for a moment at the top, lower the weight with slow control. Watch Articles. Many athletes try to anchor their active elbow into their knee. For Muscle : Perform three to four sets of eight to 12 reps per side, approaching failure with each set. Your palm should be facing away from your thigh. The bicep concentration curl involves slowly and smoothly lifting a dumbbell up and down between your legs while seated, are the same kind that you've probably seen musclebound "meathead" characters perform in countless movies and television shows. Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere. 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. As a reminder, for concentration curls, perfect form means keeping your upper arms, elbows, and shoulders motionless and avoiding any jerking or twisting with your back throughout the lift. You can also grip your right knee or the weight bench on your right side. In order to perform concentration curls to the best of your ability, you literally have to concentrate. Take two minutes or so. Despite their reputation, concentration curls are great for virtually anyone, so get started today for toned, strong upper arms! Watch yourself in a mirror if possible to check technique.

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.

Visit our shop. 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. Thanks Helpful 15 Not Helpful 6. Try turning the wrist during the exercise. However, if you ever feel pain in your lower back, you should stop immediately. Curl up only as high as you can before you start to feel your triceps losing contact with your thigh. That said, no muscle is an island. Keeping perfect form for this lift might look simple, but there are a lot of moving pieces. The more you can isolate your biceps, the more you can target them for true muscle failure. This image may not be used by other entities without the express written consent of wikiHow, Inc. Sit at an exercise bench. The position is an excellent tool to help harried lifters to slow down and really emphasize form and the mechanics of a curl. Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.