Conc curl

Last Updated: November 20, References. This article was co-authored by Landis Conc curl. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise, conc curl.

Exercise illustration licensing : Our exercise and yoga pose illustrations static and animated are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry. Exercise guide. Equipment required. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.

Conc curl

If you pick up dumbbells with the intention to curl them, you might have big, bulging biceps on your mind. Chasing the pump for the sake of rounder bis is common in the weight room. There are a lot of different kinds of curls that can help get you there — the concentration curl is a particularly effective biceps muscle-builder. Your biceps assist everything from pull-ups and chin-ups to lat pulldowns and all kinds of rows. If you want a strong back , solid biceps help you get there. Once again, enter the concentration curl. Concentration curls take — you guessed it — a fair amount of concentration to keep your form locked in and all the energy focused on your actual biceps. The positioning of concentration curls gives your biceps under direct, isolated attention. And the more specific attention you can give to your arms, the more likely you are to be able to make them pop. Performing the concentration curl may look easy — and, to an extent, it is. Sit on the edge of a weight bench with your knees far apart from each other. Grasp a dumbbell in your left hand. Hinge forward with your spine neutral.

The position is an excellent tool to help harried lifters to slow down and really emphasize form and the mechanics of a curl, conc curl. Speak to your medical adviser first. The major focus should be on getting that conc curl contraction, but your posture on the bench should be totally on point in order to reap the benefits.

If you stride through the gym straight to the dumbbell rack, grab the first set of weights you see and immediately get to curling, your biceps-building workout is probably too rushed. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. One of the best ways to do that is to concentrate. By that, we mean that you need to try concentration curls. The concentration curl is the antithesis of sloppy, rushed reps performed directly in front of the weight rack mirror.

The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. Like most curl variations, these are usually performed for moderate to high reps, such as reps per set or more. Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues. Concentration curl. Benefits Emphasizes strict form and tempo Great movement to feel the mind-muscle connection Effective arm training even with relatively light weight. Show female images and videos.

Conc curl

If you stride through the gym straight to the dumbbell rack, grab the first set of weights you see and immediately get to curling, your biceps-building workout is probably too rushed. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. One of the best ways to do that is to concentrate. By that, we mean that you need to try concentration curls. The concentration curl is the antithesis of sloppy, rushed reps performed directly in front of the weight rack mirror. Instead of racing to the end of each set and piling up junk volume, your aim is to isolate the biceps, putting yourself in a position that eliminates and cheating or body English from taking the focus off the muscle.

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Co-authored by:. To really emphasize the exercise's full range of motion and muscle contraction, through which you'll reap the most muscle-building benefit, you need to focus on form. Using a manageable weight will allow you to maintain excellent form, which in turn will let you keep maximum focus on your biceps. Create visual exercise programs your clients will love! Dumbbell concentration curls offer a whole lot of muscle-building potential. However, because you're sitting down, the stress on your lower back is much lower. As soon as you hit failure on one arm, immediately switch to the other. I would start with pound dumbbells or a pound barbell. And when you perform an exercise better, it generally becomes the more effective one for you. Another variation you can put on the basic concentration curl involves using your wrist to exercise a greater range of muscle than you might normally. You can give your long head even more stimulus by altering your grip orientation to perform a hammer concentration curl. The concentration curl is the antithesis of sloppy, rushed reps performed directly in front of the weight rack mirror.

Updated On: April 04, Everyone has struck the infamous double bicep pose in the mirror. It's essentially the most popular way to check and see if the stuff you've been doing in the gym has been working.

This move has you brace your upper arms over an incline bench, stabilizing your triceps while curling with your biceps. The positioning of concentration curls gives your biceps under direct, isolated attention. How to Do a Perfect Pushup. Once again, meet the hammer curl. By turning your little finger slightly upward, you'll increase the amount of work your upper arms are required to do. Grasp a dumbbell in your left hand. By that, we mean that you need to try concentration curls. After working out both arms, take a brief moment to rest about 30 seconds to 1 minute is usually enough and repeat as much as you'd like. This will add up to more time under tension , which is a great recipe for building thicker muscles. Edit this Article. Last Updated: November 20, References.