Curls - one of the seemingly preferred exercises at the gym. Pretty much at any given moment at your local gym, there’s likely at least one guy on the dumbbells, machines or barbells doing curls of one form or another. Probably preacher curls or hammer curls with obnoxiously large amounts of weight and form that’s fit for… well… is likely terrible.
The curl is so popular because it targets one of the most sought after muscles - the biceps, or more specifically, the biceps brachii - that bulbous muscle that sits in the front of the upper arm and assists in bending the arm at the ol’ elbow.
But while curls are definitely the way to go for building the biceps, those hammer curls you’ve been doing day in and day out perhaps aren’t as effective as you’d hope. While curling one way or another isa great exercise, what you really want to do is effectively target your biceps brachii 100%- with no other muscles helping out.
Here’s where concentration curls come in. Sitting at the edge of a bench, lean slightly forward and hold a dumbbell with one arm hanging down between your legs and your elbow against the inner thigh on the same side of your body. Curl the dumbbell and “concentrate” on the movement - taking things slow, perhaps, but focusing on exclusively targeting the biceps.
Unlike some other curling techniques, like hammer curls, concentration curls seriously target the biceps and can help turn them into the guns you’re going for.