Conc curl

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If you pick up dumbbells with the intention to curl them, you might have big, bulging biceps on your mind. Chasing the pump for the sake of rounder bis is common in the weight room. There are a lot of different kinds of curls that can help get you there — the concentration curl is a particularly effective biceps muscle-builder. Your biceps assist everything from pull-ups and chin-ups to lat pulldowns and all kinds of rows. If you want a strong back , solid biceps help you get there.

Conc curl

If you stride through the gym straight to the dumbbell rack, grab the first set of weights you see and immediately get to curling, your biceps-building workout is probably too rushed. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. One of the best ways to do that is to concentrate. By that, we mean that you need to try concentration curls. The concentration curl is the antithesis of sloppy, rushed reps performed directly in front of the weight rack mirror. Instead of racing to the end of each set and piling up junk volume, your aim is to isolate the biceps, putting yourself in a position that eliminates and cheating or body English from taking the focus off the muscle. There's more to the concentration curl than just jamming your elbow into your thigh and dialing down your reps. The move is a bodybuilding classic, but going through the motions won't get you the gains you're hoping to achieve. The major focus should be on getting that muscle contraction, but your posture on the bench should be totally on point in order to reap the benefits. Benefits of the Concentration Curl. The concentration curl allows you to really isolate your biceps muscle —the ultimate aim of all curl variations—more effectively than other versions of the exercise. Your position forces you to move only at the elbow joint, allowing you to emphasize the muscle contraction without your shoulders or momentum aiding in the lift. The exercise also helps to target the peaks of the biceps, since you're able to really home in on that contraction. The position is an excellent tool to help harried lifters to slow down and really emphasize form and the mechanics of a curl. Follow these form cues to learn how to do the concentration curl.

Don't take small rests at the top or bottom of each repetition — this will decrease the muscle-building benefit of the exercise and can even hurt you. That conc curl, your biceps will be forced to do all the actual work.

Last Updated: November 20, References. This article was co-authored by Landis Owens. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. Landis also competes in bodybuilding competitions.

If you pick up dumbbells with the intention to curl them, you might have big, bulging biceps on your mind. Chasing the pump for the sake of rounder bis is common in the weight room. There are a lot of different kinds of curls that can help get you there — the concentration curl is a particularly effective biceps muscle-builder. Your biceps assist everything from pull-ups and chin-ups to lat pulldowns and all kinds of rows. If you want a strong back , solid biceps help you get there.

Conc curl

Updated On: April 04, Everyone has struck the infamous double bicep pose in the mirror. It's essentially the most popular way to check and see if the stuff you've been doing in the gym has been working. That hilltop muscle known as the biceps is not the biggest in our body, but it arguably gets the most attention. Since they are such a vital mirror muscle hey, look good, feel good, we get it , it's essential to learn how to effectively train them.

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Eb says: The most common mistake you see with the concentration curl comes in the initial setup: Many people try to wedge their elbow into their thigh. This gives similar benefits as the concentration curl because your upper body will be anchored. Men's Health. If you choose to do the advanced version, you should also be aware that attempting to use your back to help you lift the weights can result in lower back problems. Advertisement - Continue Reading Below. By that, we mean that you need to try concentration curls. Thanks Helpful 4 Not Helpful 3. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry. You'll have to hinge your waist forward a bit more to do this, but you'll get more out of the entire curl. Try turning the wrist during the exercise. Using a manageable weight will allow you to maintain excellent form, which in turn will let you keep maximum focus on your biceps. You Might Also Like How to.

The concentration curl is a classic exercise for building the biceps one arm at a time.

The concentration curl carries a host of benefits. How long should the rest of this workout be? Discover Train. Just make sure you keep your shoulders relaxed and down. Allowing for a day or two of rest with a full night's sleep after each day in between bicep-building sessions gives your muscles a chance to recuperate, repair themselves, and, most importantly, grow. Hinge forward with your spine neutral. In order to perform concentration curls to the best of your ability, you literally have to concentrate. Yes, this is a curl — but yes, you can have too much of a good thing. To perform a standard concentration curl, sit at an exercise bench with your feet flat on the floor, your back straight, and your knees spread. The concentration curl is an excellent example of a single-joint , isolation exercise meant to target one muscle. Get started free. Exercise guide. If you allow them to move, they can "help out" your bicep as it works, keeping it from getting the full benefit of the workout.