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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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