Concentration Curl

Biceps and brachialis, with grip and forearm depending on the hand position you pick.

1. 1

   Stand or sit tall with the elbows pinned to the ribs and the shoulders back.

2. 2

   Start from a full stretch with the arm straight, not a half hang.

3. 3

   Wrist stays neutral. Curling with the wrist steals the work from the biceps.

1. 1

   Curl by bending the elbow only, keeping the upper arm still.

2. 2

   Squeeze hard at the top where the biceps is fully shortened.

3. 3

   Lower for three seconds all the way to a straight arm.

4. 4

   No swing. If the hips move, the weight is too heavy.

• Swinging the hips

  Fix: Stand against a wall for one set and see what your real curl weight is.

• Elbows drifting forward

  Fix: Pin the elbows to the ribs and keep them there.

• Dropping the negative

  Fix: Three seconds down every rep. That is where the growth lives.

Arms grow off volume and control, not maximal weight.

Backpack curl or resistance band curl. Slow the negative to three seconds and reps do the rest.

• What muscles does the concentration curl work?
• How many sets and reps of concentration curl should I do?
• How do I do a concentration curl at home?
• Is the concentration curl good for beginners?

• 

  Barbell Curl

  Barbell · Elbow flexion

• 

  Cable Curl

  Cable · Elbow flexion

• 

  Cross Body Hammer Curl

  Dumbbell · Elbow flexion

• 

  Dumbbell Curl

  Dumbbell · Elbow flexion