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Concentration curl video

Another video showing how to perform the concentration curl

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Concentration Curl

Concentration Curl

This exercise isolates the biceps and is good for getting a peak contraction in the muscles. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise.

concentration curls

concentration curls

 

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position.

Since your biceps are all pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10-12 reps for each arm. You’ll only need to rest for 1 minute (or less) in between each set because while you are training one arm the other will be getting a rest.

 

 

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