- Primary Muscle Groups: Biceps
- Required Equipment: Dumbbell
The concentration curl targets the biceps and helps to develop muscle strength and power. This exercise sculpts the front portion of the upper arm and improves body aesthetics and function. Some promote the concentration curl claiming it to be an exercise guaranteed to produce a bicep pump and build the mind-muscle connection. Yes, concentration curl is great for building the biceps peak and since it is a unilateral exercise, it helps work each bicep equally.
How to do a Concentration Curl
- Sit on a bench by spreading your legs to allow your arm to hang in the middle, with your elbow resting on the thigh.
- With the dumbbell on hand, curl the weight up with a controlled tempo.
- Pause, and compress your bicep at the top.
- Slowly reverse the movement to curl it again.
- After 12-14 reps, repeat from the opposite side as same you do.
- You can do 3 sets with 12 reps.
Concentration Curl Tips!
- Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
- Using slow motion in the lowering portion of the exercise focuses more tension on the biceps.
Why Bicep Concentration Curl?
The concentration curl is a great exercise for targeting your biceps muscle. Your position during the exercise allows you to move only at the elbow joint, which helps you to isolate the biceps muscle and get a great contraction.
This type of exercise is great for targeting the biceps peak. Since you’re able to maintain strict form, it helps you to focus on the contraction and get the most out of the lift. For people who are always short on time, this exercise is an excellent way to slow down and make sure that you’re doing the lift correctly.
Benefits of the Concentration Curl
- The ability to focus more intently on your biceps.
- More calories are burned as you’re working one side of your body at a time, which effectively doubles the number of sets you’re doing.
- By focusing on one arm at a time, your weaker side will get stronger.
Advanced Bicep Exercise as compared to Concentration
1. Spider curl
In this variation, you’ll be chest-down on the slanted part of the bench where usually your arms go, curl the bar on the opposite side.
Why spider curl: Spider curls are incredible for building huge biceps. For one, similar to the preacher curl, you have to rest your triceps on a pad to prevent yourself from using momentum or swinging your body. Second, because of the starting position, you have to fight more gravity which gets you serious intensity.
2. Concentration Cable Bicep Curl
This exercise is a variation of simple bicep concentration curl and a great arm movement to stimulate the muscle fibers at the top of the brachialis muscle and biceps.
Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak.
3. Incline Bench Curls
Grabs the dumbbell on both hands. Put your back on incline bench and make a arch on lower back with the contact of bench. Now curl with right arm and slowly return the arm and then curl through left arm.
Try to not move your shoulders and elbows to much or try to move your forarm only.
Why incline curl: The incline curl helps to flex your biceps muscle when you lower the forearm, it generate a next level tension on your brachii. This flexion help to create the length of the biceps, where most of the people probably want.
4. Cable Preacher Curls
Using a regular preacher bench, grab a handle that attach to cable machine with both hands using an underhand grip (palms facing upwards). Slowly curl the bar up to the top and bring it a few inches from your chin. Return the weight back down with a slow and controlled tempo to the starting position
Why Preacher Curl: Similar to concentration curls, preacher curls eliminate any momentum you can gain by swinging or twisting and puts the focus directly on your biceps.
5. Facing away cable Curl
Attach a D-handle to a low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable when your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front call. Curl the handle but do not allow your elbow to point forward.