Concentration Curls
Concentration curls are performed by placing yourself in a seated position and holding a dumbbell in one hand. Lean over and position yourself so that your arm is resting against your leg. Your elbow should be just below your leg, with your triceps resting against the inside of your quad.
Slowly curl the weight up until your biceps are in a fully contracted position, and then lower the weight back to the starting point all under control. This is an excellent exercise for isolating the biceps because the position of your arm makes it nearly impossible to cheat by using body momentum.
Tips
* This exercise can also be performed in a standing position as demonstrated
here.
* For an extra challenge, you can attempt forced reps when performing this exercise. Start by choosing a weight that is heavier than you would normally use. The movement is performed exactly the same except you will be using your free arm to assist the working arm in curling the weight up. The idea here is to work your biceps as hard as possible, while providing some slight assistance with your other arm in order to lift a weight that would otherwise be too heavy to curl. Simply grab the wrist of your working arm with your free hand to provide extra support as you complete this movement.
Return from Concentration Curls to view more exercises for the Biceps
Return to Home Workout Routines
|
