• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Weight Training Exercises Database / Concentration Curls

Concentration Curls

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Concentration Curls - Bottom of ExerciseConcentration Curls - Top of Exercise
BottomTop
Primary
Mover(s)
Muscles Used:Secondary
Mover(s)
BicepsMuscles Used in Concentration CurlsNone
Other
Mover(s)
Forearms, Traps, Abs

See all the exercises at the:
Weight Training Exercises Database

 

– Dumbbell Concentration Curls –

Exercise Type:

Isolated Exercise, Pull Movement

Form Instruction:

Seated with legs open, place elbow against the inside of the thigh just above the knee, raise dumbbell as high as you can and lower to just before locking out.

Tips and Techniques:

Curl the weight towards the shoulders, NOT towards the chest. Flex the biceps at the top of the exercise. Opposite arm is rested on opposite knee for stability

Trainer Performing Concentration Curls

As the name suggests, you want to really concentrate on isolating the biceps. Only the forearms should be moving while the rest of the body remains relatively motionless. Do not rock the body or pull back with the shoulders as you lift.

Standing Concentration Curls can also be done. This variation is less commonly seen. To perform it you bend at the waist much like you would for Bent-Over Lateral Raises and let the arm drop down with the unused arm either on the opposite thigh or knee or in front against a bench or other object for stability. Then you raise the dumbbells up towards the shoulders.

Recommended Reps For Muscle Building:

6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

  • Alternating Biceps Curls
  • Preacher Curls
  • Hammer Curls
  • Hammer Concentration Curls – Done with same technique but with the hammer grip.
  • Prone Incline Curls – Done with knees on the seat of an incline bench and front of body laying against the back of the bench. hands dropping down, you curl the weight back to the shoulders – can be done with dumbbells or a barbell.
  • Machine-Based Biceps Curls – Some cable machines allow you to perform concentration curls.

Substitutions:

Preacher Curls also allow very good isolation of the biceps. From there, Alternating Biceps Curls or Barbell Biceps Curls make good substitutes.

Bodybuilding Equipment:

Dumbbells and Weights

See all the exercises at the:
Weight Training Exercise Database

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Maximum Effect Creatine

How To Take Creatine For Maximum Effect

Find out exactly how to take creatine for greatest muscle gain… Everything from the best type to take to dosages to loading and more.

Read More
Muscle Building Blunder

The Muscle Building Blunder That Most Beginners Make (and how to avoid it)

Find out why “cafeteria bodybuilding” is a dream-killer and how you can skip it and get straight to building muscle.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.