The Bicep Concentration Curl is an effective bicep exercise because it will isolate the bicep muscle, while at the same time giving a point of leverage so that you can move more weight, resulting in faster progress.
Be sure to visit Fitness Generator to get access to almost 2,000 exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!
Bicep Concentration Curl
Start with your feet flat on the floor, wider than shoulder width apart. Grab the dumbbell and then brace the back of your elbow against the inside of the knee.
Keeping your feet firmly planted on the ground, simply curl the weight up towards your shoulder, hold for 1 to 2 full seconds, then slowly return to the starting position before repeating the movement. Be sure that your upper body does not move as you start to get fatigued. This will cause the exercise to lose its effectiveness, and could also lead to injury.
Click here to see a massive list of websites that teach people to exercise!
NEXT STEPS:
- Make ONE good nutrition decision every day and Lose Weight in the process!
- Choose a high quality Beachbody Home Workout Program and start getting REAL results.
- Not sure what to do? Get a One-on-One Fitness Consultation and make INFORMED decisions about how to get into shape.
- Have a 30, 60, or 90-day Custom Fitness Program created just for YOU.
- Join the WOWY Supergym and win daily prizes just for working out!
Entries RSS
[...] When you begin this exercise, you are holding the dumbbells down at your sides, with your palms facing in towards your legs. As you raise the dumbbells, turn your arms so that your thumbs rotate out away from your body. This has the effect of changing the angle of attack on the bicep muscles, which stimulates growth in a different way than "flathead" type of exercises like the Dumbbell Concentration Curl. [...]