Killer Biceps with the Concentration Curl


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.





No Comments, Comment or Ping

Reply to “Killer Biceps with the Concentration Curl”

Blog Traffic Exchange Related Websites
  • injury4 Ways to Injury Proof Your Next Workout If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to......
  • Strength Training for Your Legs /caption]It is actually quite common for those that are beginning to strength training to focus mainly on their upper body and completely ignore their legs. Not only does this have a tendency to leave you a bit unbalanced, but you may not be able to benefit from all that strength......
  • Free Muscle Explosion Audio from Nick Nilsson My friend Nick Nilsson just put out an audio explaining his Muscle Explosion program. It's an hour long, so I suggest you download it and find some time to play it in its entirety. In this audio download, Nick details everything you're going to learn and do in the Muscle......
  • Is there any good exercises for triceps without going to a gym? When it comes to training the arms, the triceps are not really a favorable part to train. Some techniques used to train them prove to be tedious. Usually, people would tend to do push-ups and dips to train the triceps. Some even use dumbbells and barbells to with common......
  • blog traffic exchangeMy lower bicep is sore, fingers are numb and the muscle appears to be gone. What could this be? I don't want to hear "go to the doctor." I know I need to, but I wanted to get some opinions on this. Here is some more detail, it's kind of freaking me out. Saturday, at a child's birthday party I was picking up kids by their hands and swinging......

Blog Traffic Exchange Related Posts
  • blog traffic exchangeHow to Boost Metabolic Rate to Increase Fat Loss It's no secret that metabolism plays a huge role in weight maintenance and muscle building.  But first things first, what is metabolism?  And what does it mean to say metabolic rate? A person's metabolism is the chemical pathways that take molecules in one form and convert them to some......
  • Killer Exercise - Pull-ups The pull-up is one of the most basic exercises - it's simple. Just pull yourself up. However, its simplicity can be incredibly deceiving. I can't recall the number of times I've seen a guy lifting really heavy weights and then struggling to get a few pull-ups. However, for building arms......
  • The Single Leg Squat I said it in my last post and I'll say it again. The squat is not to be underestimated as an exercise. A good variation of the squat, sometimes called the pistol, involves working one leg at a time - ie, a one legged squat. In their December 2006 issue,......
  • blog traffic exchangeCrossfit vs p90x vs Kettlebells A conversation recently came up over at twitfitter on the relative differences of Crossfit and other newish intensity based fitness programs (like p90x and kettlebells) and whether or not fitness programs like Crossfit will take over the globo gym and behind the back wrist curls will become a thing of......
  • blog traffic exchangeExercise at Home or in a Hotel - Body Weight Workouts Here's a collection of a few exercises I used while in Vegas the other weekend. I didn't like the hotel gym so decided to mostly use body weight exercises to keep in shape during my stay. These 4 exercises really target some major muscles and doing them in a......