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View On Instagram. Ebenezer Samuel, C. As such, this movement makes a great addition to any at home bicep workouts that you might do when you can't get to the gym. The seated concentration curl is an old-school bodybuilding exercise that's been sculpting better biceps for decades.
But muscle size isn't the only benefit. Here's what else you can expect to achieve when you integrate DB concentration curls into your back and bis program or any workout routine. Concentration dumbbell curls produce an intense arm pump because they train your biceps in a shortened muscle position. The catch, however, is that you have to use the proper concentration curl form in order to get this benefit. In practice, this means lifting the dumbbell until the underside of your forearm touches your bicep.
But it also involves turning your pinky finger as far as you can so that you can maximally supinate your biceps and achieve a complete contraction. One arm concentration curls help you to develop a more aesthetic physique because by training each arm individually, you can ensure that both of your biceps are receiving equal work and are thus growing in proportion. This benefit is particularly useful if you have bicep muscular imbalances that you need to correct or if you want to prevent them from cropping up in the future.
It's also why bodybuilders make the concentration dumbbell curl a staple exercise in their dumbbell bicep workouts. They can achieve much more pleasing muscle symmetry by honing in on each individual bicep and giving it the attention that it needs to grow to its full potential.
This is especially easy to do with concentrated curls because by bracing your arm against your leg, it's much easier to keep the tension on your biceps because you can't cheat the weight up with your other muscles. The concentration bicep curl helps you to develop a stronger mind-muscle connection. This is because it's easier for your brain to focus on stretching and squeezing your biceps when it only has to think about moving one limb at a time.
So not only will this enhanced mind-muscle connection help you to maximize your bicep development from DB concentration curls, but it'll also carry over to your other exercises, too, and make them more effective. There are more than 7 types of bicep concentration curls that you can do to build muscle. This article covers 3 types of bicep curls in total, but you can also check out the tutorials below to learn how to do the other versions of the concentration curl.
Performing concentration curls standing is ideal if you don't have much gym equipment or if you train at home because all you need is a dumbbell and a small workout area.
Some lifters call these Arnold concentration curls because of the famous scene in Pumping Iron where Arnold Schwarzenegger is talking about the pump while doing the concentration curls exercise. To perform the standing concentration curl, you first need to hold a dumbbell and take a wide stance with your feet planted firmly on the floor and flared out slightly.
Then, bend over at the waist and let your dumbbell arm hang so that your elbow is fully extended. Internally rotate your shoulder so that your elbow is flared out to the side, and then hold onto your knee with your spare arm to stabilize yourself.
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More news. Read article. Pick up a dumbbell in your right hand and place the back of your upper right arm on the inner part of your right thigh. Your arm should be extended holding the weight off the floor. Slowly curl the weight up, only moving your forearms — the position of your upper arm on your thigh will help you keep it still during the exercise.
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