![]() This week Im going to discuss one of my favourite bicep exercises. So leave concentration curls for later in the workout - after you’ve gone hard and heavy with barbell and other dumbbell curls. Friend/Workout Partner Melissa Demonstrating The Concentration Curl On The Incline Bench. Although that maximizes the focus on the biceps - especially the long head - it can limit the amount of weight you can curl. Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak.Ĭoncentration curls prevent you from cheating and force you to perform each rep with perfect form. The concentration curl is an excellent exercise for the biceps, and this version, done with a short barbell, adds even more intensity. You can also do this exercise while standing and bending forward from the hips to let the dumbbell hang straight down. Perform all reps on one side and then repeat with the other arm. ![]() It can be performed bent over or kneeling, but is more often. Squeeze your biceps as hard as possible in the top position before slowly returning the dumbbell back to the start and repeating for reps. The concentration curl is a classic exercise for building the biceps one arm at a time. Start with your arm extended and curl the dumbbell toward your opposite-side pec. 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. Perhaps the most significant benefit of the preacher curl is the amount of weight lifted. ![]() While heavy barbell curls are the key to packing on major biceps mass, no exercise puts on the peak like dumbbell concentration curls. But let’s face it, nothing is more impressive than a set of massive biceps that peak the way Arnold Schwarzenegger’s did, regardless of whether they overshadow the rest of the body. Bodybuilding is about developing a symmetrical body with even development of all muscle groups.
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