Concentration Curl Step by Step.
Want to have fabulous arms? Then, you should learn how to do the concentration curl perfectly. Because it is the most effective and simple exercise for multiple muscle groups in your arms, especially your biceps.
Concentration curls engage both the long and short heads of your biceps brachii, giving you a well-toned arm. If you perform the full range motion concentration curl, it also activates other muscles including your triceps, brachialis (upper arm muscle that helps you flex your elbow), and brachioradialis (forearm muscle). Now, go through this step-by-step guide to properly practice the concentration curls.
Steps to Do the Perfect Concentration Curls
For the concentration curl, you need a dumbbell and a flat bench. Remember, the weight of the dumbbell and the number of repetitions and sets depend on your ability. However, 2-3 sets with 8-10 repetitions in each set is a good starting point.
Step 1: Grab a dumbbell and sit with proper posture
Bring the dumbbell you have chosen over to the bench. Sit at one edge of the bench, positioning your legs wider than your hips (forming somewhat a ‘V shape). Sit straight while keeping your shoulders back and chest out.
Step 2: Maintain the proper angle of your upper body
Bring your upper body down towards your legs while hanging the weight on your hand. Keep in mind to maintain the angle of your body at 45-degree. Now, place the elbow of the hand in which you will perform the concentration curl on the inside of your leg. Use the non-working hand by placing it on the other leg for stability.
Step 3: Curl by squeezing with your bicep
The curling hand should bend slightly from your elbow and the dumbbell should be close to your lower leg. In this position, squeeze you and bring the dumbbell close to your shoulders with a full range motion.
Step 4: Straighten your elbow slowly
Once you’ve raised the dumbbell as far as it can move up, straighten your elbow. Lower the weight gradually and slowly to the starting position.
Step 5: Repeat this motion
Repeat this motion for 8-10 repetitions before switching to the other hand. The number of repetitions depends on your ability but ensure that you hit your bicep with enough stress.
Step 6: Switch arms
Once you complete your repetitions with one hand, switch to the other hand and repeat the same steps from (1-5). When you complete the same number of repetitions with both hands, that completes one set. You can perform 2-3 sets as per your ability.
Finally, here are a few things to keep in mind while doing concentration curls. Use good back posture because back injuries are the most painful and long-lasting. If you feel any pain in your back while performing the curl, stop immediately. Don’t use weights more than you cannot lift and always perform slow and steady curl motions.