Step 1: Set your dumbbell on the floor and sit sideways on a bench so that there is nothing in front of you.
Step 2: Grasp the dumbbell between your feet, using an overhand grip and wrap your thumb around the handle. Place the back of your upper arm against the upper thigh of the same side (right arm against right thigh). Your knees should be bent and lean into your leg slightly so that your elbow is raised and not touching your leg.
Step 3: Keeping your upper body tight and your legs firmly planted on the ground, bend your elbows and curl the bar upward toward the front of your shoulders in a controlled manner. Continue to keep your back tight and upright, making sure nothing but your arm is moving during the rep. Do not sway or swing when curling the weight.
Step 4: Once the dumbbell reaches shoulder level, pause for a split-second, squeeze your biceps and then straighten the elbows, lowering the dumbbell in a controlled manner. The dumbbell will come to rest just above the floor momentarily before you begin a new rep.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then switch arms before setting the dumbbell on the ground.
Benefits:
The concentration curl is another great bicep exercise, and is one of the top movements for building your bicep peak.
It can be used as a great finisher to a workout, and is a great supplementary bicep movement.
Its simplistic nature allows for a variety of skill levels to use the exercise, and the benefits are great when done properly.
Do not allow your shoulders to shrug the weight up or swing the weight up. Your arm should be the only thing moving throughout the movement.
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, and sit in a preacher curl machine. Your armpits should fit into the top of the preacher curl bench, locking you into place. Your hands will be about shoulder-width apart (or inside the angle...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
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