Want big biceps? You need the concentration curl!
The concentration curl is one of the most basic biceps exercises there is. However, this exercise has a hidden power that can help you grow a huge set of guns.
What is the concentration curl?
Before we get into why the concentration curl is so good we have to take a look at what it is exactly.
To do a concentration curl you take a dumb bell and sit on a bench that is high enough that your butt is a bit above your knees. Placing your free hand on your corresponding knee place the weight inbetween your legs and pick it up. Tensing your bicep muscle curl the weight up while your elbow is resting on the inside of your leg. Once the dumb bell is as close to your shoulder/chest area as possible hold it there and then slowly lower it back down to the starting position.
In this exercise you must be careful not to lean back. This takes the emphasis off of your biceps and starts to bring the shoulders and other muscles into play. Your arm should be position so that it is only your biceps doing the lifting.
Why is the concentration curl so good?
Many people look over the concentration curl in favor of exercises that allow them to lift more weight. They feel that the bar bell curl and the alternate dumb bell curl will bring them better results because they can do heavier sets. However, it may be the case that the opposite is true.
If, for example, someone is pumping out some heavy sets with the bar bell they may find that their technique is a bit sloppy. It doesn’t really matter how much you can lift, if your technique is average your results will be average too.
And that is why the concentration curl is particularly good. It is the precise movement that you need to master in order to be good at biceps training. And, many people find that they can only handle a small amount of weight. This is normal and it is a good thing because it is teaching you how to isolate your biceps effectively.
Conclusion
If you aren’t seeing the results you would like with your biceps then try switching back to a few sets of concentration curls at the start of your biceps workout. Keep your technique clean and very strict and you will see much better progress.
April 17th, 2007 at 3:26 am
You’re right about being able to handle less weight but for some reason I find I get a lot better contraction. I think everyone should use the concentration curl everytime they work their biceps out.
Great post!
May 15th, 2008 at 7:53 am
They are great. I don’t know why they’re referred to simply as a toner or refiner. They are a great mass builder - better than the BB curl IMO. I spot myself with my other hand to allow myself to get that peak contraction without having to sacrifice form or heavy weight.
May 15th, 2008 at 12:35 pm
No such thing as a Toner is there Angas. I agree, when done right this exercise rocks!
RT