Concentration curls

Recruiting the biceps brachii via flexion of the elbow, the concentration curl is a very strict isolation exercise. The exercise is performed with the back of the working arm fixed against the inner thigh of the trainer, thus decreasing the chance of any additional body movement aiding the lift, with the elbow flexors forced to complete the curl.

The isolateral nature of the lift is also ideal for those who wish to decrease any imbalances in strength and size between each arm. Each arm is worked independently of the other, therefore receiving equal workload.

Performing concentration curls

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Find dumbbell that is of a capable weight for you to manage.
• Sit on edge of bench and grasp dumbbell.
• Lean forward, and rest working arm on inner thigh.
• Keeping the working arm resting on the inner thigh for support, curl the dumbbell up.
• After peak contraction, slowly lower the dumbbell back to the starting position.
• Repeat for desired number of reps, then switch to other arm.

Concentration curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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