The concentration curl is a wonderful exercise the biceps. Its primary goal is to isolate and give biceps distinct peak form. Concentration curls are a good decision when you’re wondering how to improve your training. You can also vary your training but different types of these curls: with a EZ barbell of with a dumbbell. Let’s examine the correct technique on the example of dumbbell concentration curl.

Take a dumbbell with your right hand from the beneath (palm looks up) and sit on the edge of the bench. Put your feet much wider than shoulders and feet – tightly pressed to the floor. Your starting position is leaning forward and set the upright bottom of the right triceps in the inner part of the right thigh. Your left hand should rest on the left knee. Right hand is slightly bent at the elbow.

Now inhale and tighten your biceps while lifting the dumbbell toward your chest. As you’ve overcome the most difficult part of recovery, exhale a little. When the dumbbell almost touches the chest, pause and tighten bicep further. Than lower the dumbbell softly to the starting position.  After working the desired number of repetitions with the right hand, make the same number of reps with the left.

An important thing is that the bottom of the triceps on the working hand must be tightly placed on the inside of the thigh throughout the exercise, like it’s glued to the hip.

To focus the load on the biceps, you can perform a reverse movement (back to the starting position) with the turning of the wrists in the process of motion. At the lowest point hand is in a vertical plane, but at the top it is much for the bottom (palm looking up).

Also don’t forget to take a deep breath and hold your breath on the ascent. This will help keep the spine in the correct position (the back is slightly caved in the back, shoulders and chest straightened) and will help to lift heavier dumbbell.

Try concentration curls with a barbell or a dumbbell an feel an immediate result in your muscles!

Written by: Dennis Borisoff
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