Biceps Concentration Curls
The concentration curl is an exercise that targets the biceps muscles. It can be performed using a single dumbbell. Here’s how to do it:
1- Start by sitting on a flat bench with your feet flat on the ground and your back supported by the bench.
2- Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh.
3- Keep your upper arm stationary and your elbow close to your body, curl the dumbbell towards your shoulder by contracting your biceps.
4- Slowly lower the dumbbell back to the starting position.
5- Repeat for the desired number of reps, then switch sides and repeat.
It’s important to keep your core tight and your back straight throughout the exercise to prevent injury and ensure proper form. Also, you should breathe out as you curl the dumbbell and breathe in as you lower it. You should use a weight that is appropriate for your fitness level and gradually increase as you get stronger. In addition, you can vary the exercise by adjusting your grip width, using a different angle of the bench, or incorporating different exercises that target the biceps muscles to work different angles and fibers.
Overall, the concentration curl is an effective exercise for isolating and building strength and muscle in the biceps. However, it’s important to use proper form and a weight that is appropriate for your fitness level to prevent injury and ensure maximum results. Also, it’s important to keep your upper arm stationary and focus on contracting the bicep muscle during the curl.
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