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Bicep Concentration CurlsThe bicep concentration curl is a great exercise for developing a peak on the biceps muscle, giving the arms a distinctive and well-developed look. How to do Concentration Curls: Sit at the end of a flat exercise bench and place your feet flat on the floor with about two and half feet of space between them. Grasp a moderately weighted dumbbell in your right hand. Bend over at the waist enough so that you can place the elbow of your right arm solidly against the inside of your right leg a few inches away from your knee. Try to maintain this arm position throughout the movement. You can rest your left hand on your left thigh for support. Start at the bottom by fully straightening your right arm for a full range of motion throughout the exercise. Now slowly curl up the dumbbell while at the same time gently supinating your hand. Hols the peak contraction position for a split second before gently lowering the dumbbell back to the starting point. Repeat for the required number of reps. Concentration Curls Start:
Concentration Curls Midway:
Breathing technique for Concentration Curls. Exhale as you curl the dumbbell towards the shoulder, inhale as the dumbbell is lowered. Concentration Curl exercise tips: Try to use the mind/muscle link when doing concentration curls, make sure you feel every bicep muscle fibre work at curling the dumbbell up. Use strict form throughout the movement. If using a heavier weight than normal perform as many as possible with good form for a full range of motion then use the other hand to tease out the last few "cheat" reps. Try to pause for a split second in the fully contracted position.
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