Dumbbell concentration curls are a very popular isolated exercise for pumping the biceps. Arnold Schwarzenegger himself made it so. This exercise helps tone and rounds the bicep muscles..
The movement is also called knee bends.
Content
Working muscle groups
As mentioned above, this is a biceps, or rather, it is a directed work on the height of the biceps muscle. Just like an assistant performs the forearm.
Applications and benefits
The exercise is used mainly in bodybuilding when working on relief, Allows you to train the build-up of the peak of the biceps..
The main advantages are maximum simplicity, allowing even the most beginners to perform it. And minimal risk of injury. Of course, you can get injured, but still here such a probability is extremely small.
The working weight is usually relatively small.
To perform, you will need a regular dumbbell and a regular bench or chair.
Many lifters tend to lean their elbow on their knee with their working arm, thereby using leverage to help them lift more weight. However, it is more effective when performing with the back of just the hand just touching the leg and not resting on the elbow. Arnold did this exercise in this way, and he already knows something about biceps training!
Dumbbell Concentration Curl Technique
- Grab a dumbbell with your right hand and sit on a bench, leaning forward slightly and spreading your legs apart.
- Place the back of your heavy hand on your inner thigh. Keep a dumbbell handy and let it hang straight down. Place your other hand or forearm on your other thigh.
- Raise the dumbbell to your face without moving your forearms, lifting your torso, or bending your wrists. Bend your arm until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a moment while squeezing your biceps.
- Then slowly lower the dumbbell straight down to the starting position.
Repeat the exercise according to the workout plan, usually 10-12 reps. Then we move to the other side and repeat again with the other hand.
Conclusions
A simple and effective movement to sculpt your biceps. Set concentration dumbbell curls correctly at the end of biceps training.
Useful links
https://www.youtube.com/watch?v=0AUGkch3tzc
https://www.youtube.com/watch?v=ebqgIOiYGEY
