Concentrated bicep curls


The concentrated biceps curl is considered the best exercise for isolating the head of the biceps.

Benefit exercises

The situation when the biceps seem to be there and not small, but their shape “somehow not very” is quite common. And concentrated dumbbell curls for biceps will help reverse this situation. The result of the regular performance of this exercise is a more convex and distinct shape of the head of the biceps, and this radically changes the visual perception of the hands.

In addition, the main movement of this exercise — bending the arm at the elbow, is typical for many sports. This means that regular performance of concentrated biceps curls will improve athletic performance in these disciplines.

Technique for performing concentrated biceps curls

Correct execution technique:

concentrated bicep curls

1. Sit on the edge of a bench and grab a dumbbell with an underhand grip with your right hand. Spread your legs wider than your shoulders and lean forward. Lower your hand with a dumbbell slightly bent at the elbow and rest your triceps on the inside of the thigh of your right leg. And for stability, with the palm of your left hand, lean on the knee of your left leg. This is the starting position.

2. Inhale, hold your breath and, tensing your biceps, gently raise the dumbbell to your chest. When the dumbbell almost touches the chest, tighten the biceps as much as possible, then, as you exhale, lower the dumbbell to its original position.

3. After finishing the right hand set, immediately follow the left hand set.

It is important:

When performing the exercise, concentrate on the work of the biceps and do not help yourself with the movement of the body.

The bottom of the triceps of the working arm should be firmly pressed against the inside of the thigh throughout the entire exercise. By lifting your working arm from your leg, you allow it to swing for “casting” the dumbbell, and this reduces the load on the biceps.

Holding your breath while lifting helps you lift heavier weights.

Depending on the type of grip, you can change the emphasis of the load on the target muscles:

  • When lifting with a neutral grip, the load equally falls on the biceps, brachialis and brachioradialis muscles.
  • Turning the wrist while lifting the dumbbell shifts the emphasis of the load on the biceps. To do this, it is necessary to turn the brush so that at the bottom point the grip is neutral, and at the top the palm “looks” at the ceiling.

Working muscles

  • biceps
  • brachioradialis muscle
  • brachialis

Alternative exercises

  • Barbell curl for biceps
  • Dumbbell curls for biceps

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