Concentration Curl Exercise Guide & Tips


concentration curls

Introduction:

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The concentration curl is a great exercise to help isolate and work the biceps muscles. This exercise can be done with either free weights or a cable machine. When doing this exercise with free weights, you will need to find a weight that allows you to complete 8-12 repetitions while maintaining good form. If you are using a cable machine, adjust the weight so that you can complete 10-12 repetitions.

When doing the concentration curl, make sure that you keep your back straight and your elbow pressed against your side. Also, make sure that you keep your shoulder blades pulled down and together. Curl the weight towards your shoulder, making sure to keep your elbow and shoulder stationary. Hold for a second, then slowly lower the weight back to the starting position.

Tips:

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Here are a few tips to help you get the most out of this exercise:

Make sure that you keep your back straight and your elbow pressed against your side. This will help isolate the biceps muscles.

Keep your shoulder blades pulled down and together. This will help keep your form correct and prevent any injuries.

Curl the weight towards your shoulder, making sure to keep your elbow and shoulder stationary. This will help target the biceps muscles effectively.

Hold for a second, then slowly lower the weight back to the starting position. This will help ensure that you are getting a good workout.

If you are looking to add some size and strength to your biceps, the concentration curl is a great exercise to include in your routine. Make sure that you focus on maintaining good form and go slowly through the motion. This will help ensure that you are getting the most out of this exercise.

Precautions:

1) If you feel pain with this exercise, stop and do not continue. This could be a sign of an injury.

2) Make sure that you keep your back straight and your elbow pressed against your side when doing this exercise. This will help prevent any injuries.

3) Curl the weight towards your shoulder, making sure to keep your elbow and shoulder stationary. This will help target the biceps muscles effectively.

4) Hold for a second, then slowly lower the weight back to the starting position. This will help ensure that you are getting a good workout.

One of the most common injuries we see in the gym is a biceps tendon injury (commonly called a “triceps strain”). This injury often happens when people try and force their way through the movement and with heavyweights. When you feel pain with this exercise, it is better to stop and not finish your set. A good way to prevent this type of injury with the biceps tendon is to focus on keeping your wrist flexed (bent back) throughout the entire concentric (lifting) motion. This will help prevent overstretching of the tendon as you lift.

Conclusion:

The concentration curl is a great exercise to help isolate and work the biceps muscles. It can be done with either free weights or a cable machine. Remember to keep your back straight, your shoulder blades pulled down and together, and to curl the weight towards your shoulder while keeping your elbow pressed against your side. Hold for a second, then slowly lower the weight back to the starting position.

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