In this natural bodybuilding exercise video I show how to perform concentration curls properly so that you can get big and ripped biceps.
Natural Bodybuilding Exercises – Concentration Curls for Big Biceps
Natural Bodybuilding Exercise Description – Concentration Curls
Main Muscle Worked: Biceps
Other Muscles Worked: Brachialis, Forearms
Equipment: Dumbbell, Flat Bench
Mechanics Type: Isolation Movement
1. Sit down on a flat bench or utility bench such as the one in the video with one dumbbell in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
2. Use the right arm to pick it up and place the back of that upper arm on top of your inner right thigh (around three and a half inches away from the front of the knee). Rotate the palm of the hand until it is facing forward away from your thigh. Tip: Your arm should be extended at arms length and the dumbbell should be above the floor. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement try to get the little finger of your arm higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
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