Download the full and free THT workout below. Trainers have long argued that falling into a comfort zone is one … Eb says: Once you're in this position, you're responsibility is to maintain this position. This variation is less commonly seen. After comparing eight different bicep exercises, researchers have found that barbell curls were more effective than EZ curls. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. Now, a concentration curl and a standing/sitting dumbbell curl could be considered as not the same exercise. Back in the days of Arnold and Mike Mentzer, all bodybuilders did concentration curls. Following the 5 steps mentioned below, you can perform this exercise: Be seated on a bench with legs spread wide, feet on the floor and a dumbbell between your feet. Cable Concentration Curl Exercise Information. As long as your forearm is higher than parallel to the ground, you'll be engaging your biceps. Standing Concentration Curls can also be done. But doing basically lets you use both knee and elbow as one big fulcrum, essentially making the curl easier and taking tension off the biceps. IM around 175-180 lbs 19 years old. STARTING POSITION (PREPARATIONS): In the initial phase, keep the dumbbells in extended hands by your sides, elbows close to the body and thumbs turned towards each other (palms facing in – neutral grip). The concentration curl can be an essential addition to your training routine to help build big arms and make your biceps pop, but are you sure you're even doing the exercise correctly? Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell … I think I have reached my limit with normal curls and concentration curls. You know how it works: place your triceps against the inside of your leg and curl a dumbbell. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. To perform it you bend at the waist much like you would for Bent-Over Lateral Raises and let the arm drop down with the unused arm either on the opposite thigh or knee or in front against a bench or other object for stability. Don't do that. This time, let us discuss the steps on how to do the concentration curls. Cable curls and concentration curls produced the greatest muscle activation of the biceps brachii. Here we have the big daddy. In a sitting position, sit on a flat bench with legs spread apart into a V and lean forward. You may think you have to get the dumbbell to touch your shoulder, for example. Cable Concentration Curl: Is performed by standing or sitting in front of a low pulley cable machine and then holding the cable attachment with one hand. Let's break down everything you need to know. The 25 Best Cyber Monday Tech Deals to Buy Now, Upgrade Your Home Gym With Bowflex's Sale, Why Big-Time Athletes Are Selling Supplements Now, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Begin with the Appropriate Weight. Bend your elbow slightly at the initial position to maintain tension through your biceps. While keeping your upper arm stationary, curl the dumbbell forward and up to your shoulder level as you breathe out. Alternative Names: Low pulley cable concentration curls, standing cable concentration curls Type: Strength Experience Level: Beginner Equipment: Low pulley cable machine, D-handle or straight bar attachment Muscles Targeted: Biceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Two-arm seated cable concentration curl This exercise is one of the most popular concentration curl variations as it demands more from the upper body as a whole, and involves more stabilising muscles (particularly during the lifting phase) in order to keep the body stable. If you try to go beyond this point and your elbow starts shifting forward, all you're doing is taking stress and focus off the biceps. Standing Concentration Curl: Is similar to the dumbbell concentration curl except that it performed by bending at your waist and leaning forward in a standing position. Perform the required number of reps and then switch to the other side. If you wish to do it while seating, then you need to have an incline bench or a regular flat bench. Reproduction in whole or in part without permission is prohibited. HOW TO DO CONCENTRATION CURLS ? For performing concentration curls, you would require dumbbells. Do not swing your torso at any point during the exercise. For one, similar to the preacher … Something in front of you (or your own leg) to support the weight of the torso. The concentration curl is an old school move that can produce real results, but only if you're ready to buy in and work with perfect form. Pick the db up with your right hand using a supinated grip and place the back of your upper arm on the base of your right knee or the inner thigh. Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Generally, the concentration curls require only some dumbbells whenever you decide to do it while standing. Standing concentration curls. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. ABS Exercises April 13, 2020 Alternative Exercises. But fight to keep your upper arm perpendicular to the ground the entire time. But this defeats the whole purpose – it’s the stabilization of the leg that brings much of the added benefit. Stand with your waist bent to 90-degrees and one hand resting on something in front of you (or your own leg) to support the weight of the torso. … Allow the other hand, which holds the dumbbell, to hang down in the neutral position. It is considered a staple in arm-building workout routines that helps you get a bigger bicep pump like a strongman. Here's How Sit down at the edge of a flat bench that has a dumbbell right in front of it. After inputting your email, you will be taken directly to the download page for instant access to the workout. All rights reserved. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. No matter what I do or how hard I try I can never lift more then 75 lbs on normal standing curls and 80lbs on concentration curls plus I dont have more wegiths to add up anyway. It was considered a standard biceps builder and was often used to finish off arm day. Before you grab a dumbbells, plop down on the bench, and get pumping on those curls, take note that it's extremely important to pay attention the movement here. Cable Preacher Curl; Incline Inner Bicep Curl; High Cable Curls The concentration curl can be an essential addition to your training routine to help build big arms and make your biceps pop, but are you sure you're even doing the exercise correctly? Curl up only as high as you can before you start to feel your triceps losing contact with your thigh. You might be doing this classic biceps-builder wrong, so pay attention to these tips. Hold the contracted position for one second. Some people recommend a standing concentration curl as an alternative. Your upper arm should, for the life of each set, be perpendicular to the ground and stay perpendicular. Stand with your waist bent to 90-degrees and one hand resting on. Spider curls are incredible for building huge biceps. Here’s a video of the standing overhead cable curl. Barbell Bicep Curls. But if comparing the bilateral movement of a barbell curl or any variation to a unilateral dumbbell curl variation, then this is very beneficial information for a comparison of the two. Gradually lower the dumbbell back to the initial position while breathing in. Steps on How to do the Seated Concentration Curls When i focus mostly on Concentration curls though, i cant do too many standing curls. You can do it similar to the seated variation or you can do the standing overhead cable curl. Next, lower the dumbbell to the starting position, while breathin… Clickbank Promo ToolsOnline Biz OppsMuscles Targeted: Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis The cable concentration curl is another excellent variation because you can do it in so many different ways. But then we got super smart. Sit on a bench with a dumbbell (weighing about 20-30 lb) placed in front of you between the legs, keeping your legs spread and the knees bent. Make sure to position the little finger at a higher level than your thumb at the top of the lift to achieve maximum contraction. Cable concentration curl. Our product picks are editor-tested, expert-approved. Check out our entire Form Check series. I think that concentration curls make me able to lift higher weight (55lbs full range, 60lbs 60% range… Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%). MOVEMENT (ACTION): One arm at a time, curl the dumbbell up toward your shoulder, rotating your hand so the palm faces upward (your thumb faces toward the outside) at the top of the movement. Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how common it is for guys to get lazy with the position, especially in regard to elbow placement. We may earn a commission through links on our site. Standing Russian Twists – Benefits & Video, Tips, Routine. You wont … Contraction of biceps without using your body’s momentum in a seated position, Bicep contraction using slight momentum when lifting heavy in a standing or seated position, Strengthens your biceps by achieving maximum muscle activation, Allows you to have more control over the movement because of the stationary position of your elbow, Develops a symmetrical body because of even development of your biceps. ​The Best Way To Perform Concentration Curls, Watch The Rock Get a Pump With Extra Smart Curls, How to Do Good Mornings to Build Stronger Legs. Want to master even more moves? Eb says: One of the biggest problems guys have with the concentration curl (and any curl, really) is a tendency to chase an arbitrary endpoint. This variation is less commonly seen. You may be able to find more information about this and similar content at, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. Standing Concentration Curl Benefits . In a standing position Feet should be shoulder width apart, bend over slightly grasp the dumbbell in one hand and let your free arm rest. Being a unilateral exercise performed with a slow tempo, it works each of your biceps equally and helps prevent muscular imbalances. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Stabilize yourself by placing the other hand on the left thigh. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. You'll be tempted to lean back as you curl, just as you are on nearly every curl. Muscles Targeted: Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis, and brachioradialis.This movement is very effective for developing the “peak” of the biceps muscle which is extremely beneficial for both aesthetics and when competing in bodybuilding contests. Watch yourself in a mirror if possible to check technique. Spider Curls. Squeeze your biceps brachii at the top of the lift and hold the contraction for one count. © 2020 ( Eb says: The most common mistake you see with the concentration curl comes in the initial setup: Many people try to wedge their elbow into their thigh. Barbell bicep curls, a favorite of Lee Haney, Arnold … Tables of dumbbell concentration curl strength standards for men and women. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! You'll have to hinge your waist forward a bit more to do this, but you'll get more out of the entire curl. Allow the other hand, which holds the dumbbell, to hang down in the neutral position. Avoid this by wedging your upper arm into your thigh, thinking of driving the meatiest part of your triceps in there. The concentration curls, as the name suggests, concentrates on your bicep brachii. For this movement, you shouldn't settle for anything other than perfect form—especially because it's such a killer exercise for a key muscle. Standing concentration curls.