Bicep curl isolation2/11/2024 ![]() Grab the kettlebell with your right hand and your palm facing away from you. Standing Concentration CurlĪssume a standing position with your feet wider than shoulder width apart. Dumbbell Concentration Curl Variations 1. This tempo will increase your time under tension and maximize the benefits of the dumbbell concentration curl. Instead of rushing through the motion, curl the dumbbell up and down in a slow, controlled fashion. Not only can this be unsafe, but this mistake is stealing major gains that can be made during the eccentric portion of the exercise motion. In other words, people curl upwards in a controlled fashion and then let the dumbbell fall quickly to the bottom. Rushing The MotionĪnother common mistake made during the dumbbell concentration curl is rushing the motion. You will actually increase your gains and reduce your chances of injury! 3. The fix is simple: choose a lighter weight and focus on perfecting your form. Truth be told, this happens because they are trying to lift too much weight. However, some lifters still make this mistake by moving their legs and upper body to swing the dumbbell up. The dumbbell concentration curl is designed to prevent people from using momentum to lift the weight up. Feel free to reduce your weight and perform complete repetitions. Remember-it is always better to lift less weight with perfect form than more weight with poor form. Lifters either stop short of curling all the way up or they don’t return the dumbbell to the starting position.Įither way, this mistake is preventing you from maximizing the concentration curl. The most common concentration curl mistake is completing partial reps. If you are more comfortable with the form, grab a pair of heavier dumbbells and stick to the 6-8 rep range for 3-4 sets. If you are new to the dumbbell concentration curl, choose a light weight to begin and complete 3-4 sets of 10-15 reps. Action:Ī) Contract your bicep to curl the dumbbell upwards.ī) Squeeze your bicep hard at the top of the rep and return to the starting position.Ĭ) Repeat for the desired number of reps and be sure to switch arms. Your arm should be straight and the dumbbell should be just above the ground. Setup:Ī) Grab a dumbbell with an underhand grip.ī) Assume a sitting position on a bench with your feet planted firmly on the ground.Ĭ) Place your elbow on the inside of your thigh just above your knee for support. How To Do The Dumbbell Concentration Curl Equipment:įor this exercise, you will need one dumbbell. This exercise is simple to learn and can help you improve the appearance of your arms in no time. Depending on your goals, you can use the dumbbell concentration curl to develop bigger, more toned, or more defined biceps. Let’s face it - nearly everyone wants to have better looking arms. Simply put, the dumbbell concentration curl can give you an extra edge over your competitors. Any sport that involves throwing, swinging, rowing, and other similar motions depends upon strong biceps.įor that reason, doing concentration curls can help you throw farther and row longer. ![]() ![]() The dumbbell concentration curl can also provide a major boost to your athletic performance. Growing your biceps muscles isn’t just for show - it will improve your performance in other exercises at the gym such as the barbell row and the lat pulldown. Because your arm is in an anchored position, your biceps receive more tension than they do during a standard bicep curl.Īs a result, this isolation exercise strengthens the biceps muscle and increases biceps hypertrophy. The concentration curl is a premier bicep exercise. It also activates smaller muscles in your forearms to stabilize your arm during the curling motion. The dumbbell concentration curl secondarily works your brachialis, a muscle in your biceps that lies beneath your biceps brachii.
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