Exercise of the Day – Bicep Concentration Curl
P90X One on One
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.
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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.
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Exercise of the Day - Dumbbell Supination Curl by Fitness Destinations Says: August 6th, 2007 at 10:45 am
[...] 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. [...]