Sit comfortably on a gym bench with feet firmly placed on the floor. If you start with too heavy of a weight, your body will try to cheat to curl it. Requirements: bench that has been attached with the pulley cable machine. Seated Dumbbell Hammer Curls Seated Dumbbell Hammer Curls are another seated curl exercise with one slight variation. Keeping your back straight, contract your biceps to curl the dumbbells upwards. Dumbbell Concentration Curls are an isolation movement exercise with the primary purpose to peak your arms biceps, especially the Brachialis (outside part of biceps). b) Assume a sitting position on a bench with your feet planted firmly on the ground. When the weight is right, you will be able to control it as you concentrate it on your biceps at a moderate speed. These exercises specifically work the biceps brachii. Whereas in concentration curls, your leg acts as a brace for your working arm. It also activates smaller muscles in your forearms to stabilize your arm during the curling motion. According to an American Council on Exercise study, seated dumbbell concentration curls yield 97% biceps activity, in contrast to cable curls or. Repeat and be sure to switch arms! Feet should be shoulder width apart, bend over slightly grasp the dumbbell in one hand and let your free arm rest. Your email address will not be published. The dumbbell concentration curl has many benefits. Grab a pair of dumbbells with a supinated (double underhand) grip with your hands slightly wider than shoulder width apart. Hold it there. Dumbbell concentration curls is a form of endurance exercise that effectively singles out the bicep muscle and so all your energy is directed on it. Intermittent Fasting and HIIT: Should You Combine Them? The dumbbell concentration curl can also provide a major boost to your athletic performance. Your hands should be placed shoulder-width or wider. Do it enough and you'll be statuesque, too.WarningAlways consult a physician before attempting any exercise program. This is a good reason to do at least two, distinctly different types of . You will actuallyincreaseyour gains and reduce your chances of injury! Step 4: Lift dumbbellLift the dumbbell to the front of your shoulder being careful not to lean into the curl.Step 5: Lower dumbbellLower the dumbbell until your arm is extended.Step 6: Switch armsFinish the number of reps you want with your right armthen switch to your left.Did You Know?Governor Schwarzenegger called concentration curls the single best exercise for maximizing the height of one's biceps. 9 Best Leg Extension Machines in 2022 (Review & Ranked), 10 Best Electrolyte Supplements of 2022 (Review & Ranked). To master dumbbell curls correctly, you must do the following. When it comes to curls, there's two main rules to consider, you use what you show and the position of your elbow matters. What makes this variation challenging is that you will not hinge your elbows anywhere, but you will just curl it in the manner you are supposed to. Keeping your back straight, contract your biceps to curl the dumbbells upwards. Both heads work together as a cohesive unit during lifting and pulling motions. Be sure to pick one that is light enough that you can control. Your legs should be spread with your knees bent and feet on the floor. Your bicep is comprised of the long (outer) head1 and the short (inner, medial) head2. You can do it similar to the seated variation or you can do the standing overhead cable curl. The reason being is because it prevents the assistance of other muscles such as the shoulders during the exercise. Hinge forward and position your elbow near the base of your knee. The dumbbell curl is performed using this support to concentrate tension in the biceps muscle for a better workout. Not only can this be unsafe, but this mistake is stealing major gains that can be made during the eccentric portion of the exercise motion. You can still do the concentration curl without any weights. In a sitting position, sit on a flat bench with legs spread apart into a V and lean forward. Use them in commercial designs under lifetime, perpetual & worldwide rights. Sometimes people miss out when they hit the gym and try to put up with the weight that their fellow trainees are working with. Although its not exactly G-rated, but weve provided the video below (just this once). Concentration curls: Grab your dumbbell and sit down on a flat bench. To start the concentration curls, sit on the bench with your thighs parallel to the floor and your upper body at an angle of 45-degrees. dumbbell to a 30 lb. If you wish to switch it up a little, you can consider the following variations of the concentration curls that suit you and which are in accordance to the equipment at your disposal. When fully developed, this muscle gives width to the upper arm. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. Incline Dumbbell Curls. This happens when you curl up the dumbbell in a controlled motion then you suddenly drop as opposed to how you curled it up. Assume a comfortable stance in a standing position. TipYour arm should hang in a straight line from your shoulder. Inhale as you lower the dumbbell to return to the starting position. Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder. Download Dumbbell Concentration Curls stock photos. These include: Targeted work of one muscle group, which increases the effectiveness of the exercise. Start with your arm extended and curl the dumbbell toward your opposite-side pec. So you must add this to your workout program and can replace concentration with this move. Also read: Amazing Supersets For Bigger, Stronger Biceps and Triceps. Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis and brachioradialis. Your dumbbell concentration curls stock images are here. Next, Curl the dumbbell up to your shoulder, while stabilizing with your leg. For example, if your biceps workout includes barbell curls, hammer curls, and dumbbell concentration curls, youll obviously want to start with the barbell curl. Hold a dumbbell while keeping the elbow of your left arm resting on your inner left . Curl the dumbbell upward and squeeze your biceps at the top of the movement without swinging or using momentum. Strength And Size Gains. Your forearms and hands should be the only parts of your body that move during the exercise. Simply put, the dumbbell concentration curl can give you an extra edge over your competitors. Dumbbell Concentration Curl involves a rigorous movement so you should only use as much weight as you can handle with proper form. its performed exactly the same with the only difference being hand position. Concentration curl with a twist Maintain neutral wrists and keep your elbows tight to your sides. Slowly curl the dumbbell up towards the shoulder, while inhaling, keeping the torso and upper arm still. The supinated dumbbell curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion. BARBELL CURL to 105 lbs. Repeat for the desired number of repetitions. ISOLATION EXERCISE You also need to perform a bicep exercise where your elbow will be BEHIND your body, such as incline alternating dumbbell curls. Required fields are marked *. The dumbbell concentration curl secondarily works your brachialis, a muscle in your biceps that lies beneath your biceps brachii. From that point curl your hands up and down as you pull the cable pulley. The long head originates from the back end. With your right elbow planted securely on the inside of your right thigh, use your leg as resistance and contract your right bicep to lift your left leg upwards. For starters let us understand that it is important to consult your doctor if you have an underlying medical condition before you embark on any workout. Slowly lower the dumbbells all the way down to the starting position. No problem! Before you start curling the dumbbell, support your upper body with your left hand pressing on your left knee. 9 Intense Transverse Abdominis Exercises | Strengthen Your Core Today! 3 x 8 Barbell Bicep Curls; 3 x 10 Dumbbell Hammer Curls; 3 x 12 Dumbbell Concentration Curls; 3 sets to failure of Chin Ups; Single Drop Set of Dumbbell Concentration Curls. The second most common mistake people make is not earning their reps. What I mean by that is using momentum and swinging motions to get the dumbbells up and not concentrating on the negative. c) Place your elbow on the inside of your thigh just above your knee for support. Some trainees have the tendency of doing uncomplete curls by either not curling the weight all the way up or jerking the weight up before you get to the starting position of the curl. Remember to breathe out on exertion and in on recovery. These are some of the benefits derived from dumbbell concentration curls. Hammer concentration curls are a movement that allows you to use slightly more weight and involve your forearm muscles better. Raw Food Diet: Everything You Need To Know, Anabolic Aliens - Custom Black 26oz Ice Shaker. Be sure to move through the full range . Sit down on a flat bench with your legs positioned slightly wider than shoulder width apart (the stance used in the video is different, but the concept is still the same - both methods are effective!). Muscles Targeted: Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis, and brachioradialis.This movement is very effective for developing the "peak" of the biceps muscle which is extremely beneficial for both aesthetics and when competing in bodybuilding contests. When doing concentration curls, you are compelled to incline your whole body in a particular posture such that it is only youre your arms that will be moving. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. Spread your legs to the extent that you can rest the upper arm of the hand holding the dumbbell against the inner thigh on the same side. Growing your biceps muscles isnt just for show it will improve your performance in other exercises at the gym such as thebarbell rowand thelat pulldown. b) Squeeze your bicep hard at the top of the rep and return to the starting position. The following are five examples of the variations use for concentration curls. Concentration curls works out the full muscle composition of your biceps brachii and this helps to improve the tone of your biceps. You can perform Dumbbellconcentration curls in a variety of ways:sitting, standing or ina kneeling position. This way, they burn through the set, which is just a waste of time and effort. The dumbbell concentration curl is an essential biceps isolation exercise. while the concentration curl is traditionally performed with the use of a dumbbell so as to maximize neuromuscular connection as much as possible by isolating a single side of the body at a time, there are certain benefits to performing concentration curls with an ez curl bar or barbell, of which are offset by several caveats that must be This means that training on the concentration curls will help you to eliminate body movements and momentum during other workouts that require your body to be rigid such as the barbell curl. The second important thing to remember is to vary your grip width. After the fourth rep, bring that arm up to 90 degrees and freeze it there. Here we go! It is only done unilaterally. Then slowly lower the dumbbell back until your arm is extended. But it also depends on your goals, and experience level too because not everyone will benefit from doing the same number of sets and reps. Generally, though, wed recommend 3 sets of anywhere from 8-20 reps to ensure that you get the most from this exercise. The concentration curl really allows for a pronounced contraction and supination of the biceps which is the formula for building impressive biceps. Keep the palm holding the dumbbell facing forward and breathe out as you squeeze the biceps to bring the weight towards you. When you pull up the bar up to your chest level, bring your elbows down and support them on your knees. The hummer curl is a slight variation of the dumbbell curl and it majorly hits a specific muscle of the biceps brachii. Dumbbell Concentration Curl. The brachialis (brachialis antics) lies just deep of the biceps brachii and is a synergist that assists the biceps brachii (biceps) in flexing at the elbow. This is why the name Concentration Curl is crucial because you need to concentrate on the biceps contraction and on being strict about making this exercise very useful. Where do we send you your daily workouts and fat crusher? Its quite simple actually, but we recommend using a little strategy to get the most out of your biceps training efforts. As your forearms are assisting muscles during the exercise, you can get some noticeable benefits from incline dumbbell curls. Repeat to completed your required repetitions, then switch arms. Transfer your weight towards your right side and place your inner elbow thigh above your knee to provide support. Sit on the end of a flat bench with your legs apart and lean slightly forward. Also, make sure to take your higher rep sets to failure. In other words, concentration curls help balance the development of the brachialis compared to the biceps. Classification Instructions Preparation Sit on bench. The formation of a muscle reflex. After completing your desired reps with one arm alternate with the other until your desired sets have been completed. The short head emerges from the front shoulder blade whereas the long end comes from the back end of the scapula or shoulder blade. When you fully stretch your arms during the concentration curls, some other support muscles will be activated including brachioradialis muscle which is the forearm, brachialis muscle which flexes the elbow joint, and the triceps. But with concentration curls, I can barely do 50 pounds. The concentration curl is a premier bicep exercise. Adequate knowledge will always help you to avoid injuries, strains, or even deformations. There are other muscle groups that support the movement and they include the trapezius (which originates from the base of the shoulders to the neck and to your upper back), levator scapular, wrist flexors, and erector spinae (which is a cluster of muscles and tendons. Lower dumbbell until arm is fully extended. At this stage of the exercise, the dumbbell should be on . Free or royalty-free photos and images. To do this exercise, you will need a dumbbell and a gym bench. Heres a video of the standing overhead cable curl. 6. Because your arm is in an anchored position, your biceps receive more tension than they do during a standard bicep curl. Sit tall at the end of a bench with a dumbbell in each hand and curl both dumbbells simultaneously turning the palms up at the top. Secure the barbell in a landmine attachment, a corner, or however you can stabilize the end of one side of the bar on the ground in front of you. Avoid using momentum since the concentration curl is an. After you've assumed this position, you start lifting a dumbbell. This makes you Intermediate on Strength Level and is a very impressive lift. However, this couldnt be further from the truth. This may cause an injury to your muscles especially if it is a heavy dumbbell, it wont be good for the growth of your muscles either. Bodybuilders have always built big arms using concentration curls. Take an upright posture holding a dumbbell with either ends pointing forwards. Begin by sitting in a chair. What is a good Dumbbell Concentration Curl? There's definitely a difference in what muscles are worked. But going from a 100 lb. But since its not a compound exercise like the barbell curl, many think its not as beneficial. Find a dumbbell with the appropriate weight that will enable you to go for many reps say, 12 to 15 reps per set. Bodybuilding legend Jay Cutler is widely respected for his training abilities and successful IFBB Pro career. Stand with feet hip-width apart Hold dumbbells with your palms facing outwards Your right arm should hanging straight down, with your right palm facing your left leg. Lets face it nearly everyone wants to have better looking arms. The problem with this is that you will be working so hard yet gaining very little. Then, lean your torso over while keeping your back straight and pick up the dumbbell with your left hand. Download photos for free or search from millions of HD quality photos, illustrations and vectors. To perform concentration curls, you need to sit down on a bench and rest the back of your upper hand on your thigh. Incline dumbbell curls will be better for forearm activation compared to concentration curls. Exhale during this portion of the exercise. Dreamstime is the world`s largest stock photography community. Concentration curls work the long head of the biceps more, which is responsible for the peak of the biceps. Your email address will not be published. 11-Minute Full Body Dumbbell Workout for Strength, The Amazing 11-Minute Full Body Dumbbell Workout for Men and, 11-Minute Fat-Blasting Full Body Dumbbell Workout at Home, 7-Minute Full Body Dumbbell HIIT Workout to Make You Sweat, 8-Minute Standing Dumbbell Workout to Make You Slim and, 11-Minute Standing HIIT Dumbbell Workout for Abs and Core. Place back of upper arm to inner thigh. Incline dumbbell curl is one of the great exercises to train the long head of the bicep. Step 1: Sit on bench \u0026 spread legsSit on the bench with your legs spread to at least 90 degrees. So go ahead and include it in your arm workouts and make some more gains! Dumbbell Concentration Curls are an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). Repeat the movement with your other bicep and do 3-5 sets of 6-12 reps for each arm. The Dumbbell Concentration Curl is a great finishing exercise because of its being one of the best weight lifts to tone arms and peaking the muscle. Full Playlist: https://www.youtube.com/playlist?list=PLLALQuK1NDrgchkV9JoQ1wQwdpbnypD7T--Watch more Weight Training Exercises videos: http://www.howcast.com/videos/113698-How-to-Do-Dumbbell-Concentration-CurlsThis exercise puts you in the classical \"The Thinker\" position. Twist your wrist as you lift so that your litter finger turns up towards your body (i.e., supinate). Stick to a weight that allows you to complete each rep while fully isolating the biceps and using a full range of motion. This tempo will increase your time under tension and maximize the benefits of the dumbbell concentration curl. The muscles that this exercise works: This exercise works the biceps and the brachialis of your upper arm. Twist the dumbbell sideways and engage your core then curl the dumbbell straight towards your lower chest. Keep your feet flat on the floor and shoulder-width apart. When you have grabbed the dumbbell with your knuckles facing down, hinge your elbows on the inner part of your right knee. Hold the contracted position and squeeze your biceps for a count of two. Squeeze your biceps hard at the top and twist your hands so that your palms face downwards. Here are the muscles worked during this exercise. Sit down on a flat bench with your legs positioned slightly wider than shoulder width apart (the stance used in the video is different, but the concept is still the same - both methods are effective!). The dumbbell concentration curl is one of the best isolation exercises for the biceps. Now, rest the backside of your left upper arm on your left inner thigh and allow the dumbbell to hang down toward the floor. If you enjoyed the dumbbell concentration curl, check out these alternative bicep exercises to improve your bicep training: Grab a pair of dumbbells with your palms facing forward and assume a standing position with your feet roughly hip width apart. However, they have the same benefit just that the standing concentration curl is takes up the challenge a notch higher. During dumbbell curls, your arms can move freely. How to Do Concentration Curls With Perfect Form Sit in a chair with your feet flat, your knees spread wide, and a dumbbell in your right hand. The former originates from the front end of your scapula (shoulder blade). You contract your biceps at the . One-Arm Dumbbell Curl Over Incline Bench EXECUTION (ACTION): Slowly curl the dumbbell up to about chin level (shoulder level) and pause at the top for a brief moment to get a peak contraction in the biceps. The cable pulley isolates the bicep muscle and increases it in size and strength. In fact, a study by the American Council On Exercise (ACE) found the concentration curl to be superior to other popular biceps exercise variations (1). Other smaller forearms muscles are also worked in the underhand dumbbell curl. Repeat this motion for your desired number of reps. Then, return to the starting position and repeat. For pre-exhaustion, perform one or two sets of 15-20 reps for the concentration curl before you do a back workout. It focuses on the brachioradialis muscle of the forearm that has a mechanical advantage when the forearm is facing down. The dumbbell should be placed on the inner part of either your right or left leg. Point your feet out, not forward. Here are three variations of the dumbbell concentration curl that we recommend. No equipment? This is because your biceps aren't isolated during incline dumbbell curls, so secondary muscles can assist in the movement. What this does is it prevents you from using too much biceps and it forces the back muscles to do more of the work as it should. Place the back of your right upper arm on the top of your inner right thigh. Truth be told, this happens because they are trying to lift too much weight. Assume a standing position with your feet wider than shoulder width apart. Working out the arms without barbells and large weights, which is especially important for girls who often prefer to use dumbbells. Pause at the top and slowly lower it back to the starting position. Rememberit is always better to lift less weight with perfect form than more weight with poor form. Supinated Dumbbell Curl Benefits 1. Squeeze your biceps hard at the top and slowly return to the starting position. These are the common mistakes that should be avoided when doing the dumbbell concentration curls. Repeat this motion for your desired number of reps. 1. Choose the exercises that allow you to use the most weight first and save the lighter movements for last. dumbbell for 10 reps of concentration curls is a big 20% leap. As the name suggest, you will do the concentration curl while standing only that you will lean forward so that the arm on which you hold the dumbbell will be freely suspended. Other ways to include this exercise are as part of a superset where you do two exercises back to back with no rest in between and as a pre-exhaust method. So, make sure you include the concentration curl in your sessions with your other bicep exercises for maximum growth potential. Related: The 13 Best Methods For Increasing Training Intensity. Concentration curls works out the full muscle composition of your biceps brachii and this helps to improve the tone of your biceps. It is required that you curl the weight in a controlled tempo for you to benefit maximally. The dumbbell concentration curls is one of the basic biceps exercises that is not supposed to miss in your arms training program. The fix is simple: choose a lighter weight and focus on perfecting your form. Bring your elbows and shoulders back slightly as you curl the dumbbells upwards. It also highlights the mistakes you should avoid while doing the workout. Grasp dumbbell between feet. This exercise is simple to learn and can help you improve the appearance of your arms in no time. The bicep muscle is comprised of two heads: a long head and a short head. The name concentration curl is derived from the short curl movement that isolates the bicep muscle. MISTAKE #2 - Not Earning Your Reps. Hold the kettlebell with your right hand, and keep your palm facing away from yours. Follow the Pin link for full instructions for how to perform this exercise correctly and visit WorkoutLabs.com for more exercises, workouts, training plans and more simple fitness resources! The biceps brachii or biceps for short is a two-headed muscle located on the anterior or front of the upper arm. They are trying to lift too much weight. Curl the weight up until your forearm comes in contact with your biceps but make sure your upper arm stays firm. Dumbbell Concentration Curl Exercise Guide. Copyright 2010 - 2022 Fitness Volt IBC. Seated Dumbbell Concentration Curls is a gym work out exercise that targets biceps and also involves forearms. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! The brachioradialis is a forearm muscle (located on the lateral portion) that is primarily an elbow flexor but it also supinates (turns forearms up) and pronates (turns forearm down) the forearm. Repeat for the prescribed number of repetitions. The movement is typically used as a finishing exercise to work . Sit at the end of a bench and lean forward to place the back of your arm against the inside of the same-side thigh. This article will show you the steps you should take in doing the concentration curl with dumbbells. In this guide, we've explained how do to concentration curl correctly with tips, variations, and more. Seated dumbbell concentration curl is a great isolation exercise that targets the brachialis a little better and the biceps brachii a little less that classic curls do. You can do this exercise when you have limited time to train your arms muscles. Grab the barbell with your right hand and your palm facing upwards. Hold for a count of two and squeeze your biceps. Your knees should be bent and feet flat on the floor. At this stage of the exercise, the dumbbell . Shift your weight to your right side and place your elbow on the inside of your thigh just above your knee for support. If you want to improve your arm size, strength, and appearance, the dumbbell concentration curl is for you. Another common mistake made during the dumbbell concentration curl is rushing the motion. Step 2: Grab dumbbellReach down and grab the dumbbell between your feet with your right hand using an underhand grip (palm facing out).Step 3: Place arm against thighSit up and place the back of your right upper arm against your right inner thigh. Begin by grabbing a pair of dumbbells with your palms facing forward. Repeat. All these lifts have the same characteristics as the concentration curl by activating the long head (lateral head) of the biceps brachii significantly more than the short head (medial Head) of the Biceps Brachii: The following exercises directly target the Biceps Brachii, along with Brachialis, is needed for the full development of the biceps. Keeping the rest of your body still, exhale as you curl the dumbbell up towards your shoulder. Prone Incline Curl: 10-15: 4. Its may not be as popular as it once was but the proof is in the research. Depending on your goals, you can use the dumbbell concentration curl to develop bigger, more toned, or more defined biceps. Sit on a flat bench and spread your feet wider than the width of your shoulders. Repeat for the desired number of repetitions before switching sides. Concentration curl Instructions Sit down on a flat bench with one dumbbell in front of you between your legs. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . Keep your arm on your thigh throughout. They improve muscle strength, add definition to the arm, and increase upper body strength. Straddle the barbell so that you are nearly perpendicular to it.