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Concentration Curls - Biceps

This online instruction shows how to do proper concentration curls.
A concentration curl is a biceps exercises, where you sustain your upper arm against
your inner thigh and curl up a weight towards your chest. Only one arm can be worked out
at a time. Find more exercises for your biceps workout, at weight training main.

 

 

Technical description: Concentration Curls - Biceps

  • Sit at the end of a bench and open your legs at about 90 degrees.
    Sustain your triceps against your inner thigh, ( see concentration curl illustration above ) to keep your
    upper arm vertical. Put the other hand onto your other leg.
    ( you can lift the heel, to make the whole thing more comfortable )
  • Curl up the weight towards your chest while maintaining a vertical upper arm.
    Exhale at the same time. ( the biceps always has to stay under contraction )
  • Let the weight sink back down and inhale.
    Don't let your forearm point straight down, because that's when your biceps would lose contraction.

 

 

Trainer advice: Concentration Curls - Biceps

  • Only your forearm is supposed to move.
    It is very important that you keep your upper arm vertical and don't try to create momentum.

 

 

Related instructions: Concentration Curls - Biceps

 

 

Videos: Concentration Curls - Biceps

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