Concentration Curls for Bigger Arms.

Are Concentration Curls the best exercise for ARMS.

Arnold Bicep Shot during Mr Universe Contest.

#1 Concentration Curl

What is Concentration Curl?

Everyone is focused on growing there Bicep but when you step in the gym you see people doing 2-3 exercises to grow their bicep which are dumbbell curl, barbell curl and preacher curl. By performing 1 exercise mentioned here you will see changes in your bicep within 1 month. 

Concentration Curl is the most underrated exercise when training for biceps. Keep in mind having a mind and muscle connection is very important when performing any exercise. Concentration Curls are key to developing that bicep peak that everyone in the gym wants. Performing this exercise is very simple and results are very fast. 

What are the benefits?

1. Increases Bicep Peak
2. Improves Mind & Muscle Connection
3. Muscle gets stronger faster.

How to perform Concentration Curl?

You could perform this exercise 2 ways 

1. Standing
2. Sitting

Both of the ways require the same focus from your end. Focus on squeezing the bicep. ** Remember to use a Dumbbell that is light in which you can perform 10-15 reps without any help from the other hand. **  When Performing the exercise don't use momentum and swing the arm to complete the full motion. 

Concentration Curls while sitting.

Step by Step for seated Concentration Curl

1. Sit on the edge of the flat bench, with keeping your thighs parallel to the floor and your body braced with your back straight and closer to your knees so you have acute angle.
2. Fix your elbows onto your thighs and Curl the weight up and focus on squeezing the muscle on the top. 
3. Pause at the top and come slowly down to the starting position.

How Many Sets and Reps?

When performing Concentration Curls for Bicep, start by doing 4 sets of 10-15 reps. Keep the rest period under 1 min and exhaust the muscle. Concentration curl should be performed as *finisher.

What Muscle are used in Concentration Curl?

1. Bicep Brachii
2. Brachialis Muscles
3. Tricep Brachii
4. Flexor Digitorum
5. Pectoral Major
6. Serratus Major
7. Rectus abdominis

Refrence:

Video Credit: Stoppani, Dr Jim. YouTube. YouTube, YouTube, 29 Dec. 2017, www.youtube.com/watch?v=sd03XvZXPx4.