Concentration Curls
Concentration curls are an exercise that isolates the biceps. The most important aspect is that the upper arms and upper body are fixed, preventing them from assisting, or reducing their involvement, in the movement. Besides dumbbells, this exercise can also be performed using a cable machine.
Concentration curls execution
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1
Choose a dumbbell of the appropriate weight.
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2
Sit on a bench.
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3
Place your upper arm against the inside of your leg. This fixes the upper arm in place.
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4
Raise the dumbbell while keeping the upper arm in the same position.
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5
Continue until just before you lose tension in the biceps at the top of the movement.
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6
Lower your hand in a controlled manner until the arm is almost straight.
Concentration curls
Active muscles:
- Biceps brachii, brachialis, and brachioradialis.
- Forearms
Concentration curls technique
Do not place your elbow on your thigh, but against the inside of it. Otherwise, your forearm can roll over your leg like a seesaw, making the exercise easier.
Avoid hyperextending the arm. Keep your upper body in the same position and do not rock it back and forth to create momentum from the upper arm. This increases the risk of hyperextension and issues with the (distal) attachment of the biceps.
Possible alternatives
- Cable concentration curls
- Preacher curls
- Dumbbell standing preacher curls
- Cable standing preacher curls
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