Dumbbell Standing Inner Biceps Curl (version 2) Dumbbell Standing Kickback. In other words, concentration curls help balance the development of the brachialis compared to the biceps. Hold for a count of two and squeeze your biceps. Raise dumbbell to front of shoulder. Dumbbell Concentration Curls are an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). Learn how to do dumbbell concentration curl from this step-by-step illustrations: Muscles Worked. Both of these exercises have a low level of difficulty and great ease of access. Dumbbell Concentration Curl: 3 sets of 8-12 reps; Hammer Curl: 3 sets of 8-12 reps; Crossover Body Curl: 2 sets of 8-12 reps; Routine 2. Hold a dumbbell while keeping the elbow of your left arm resting on your inner left . Dumbbell Concentration Curl is an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). Why it works: Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the bicep muscle. Bicycle Crunches. To start the concentration curls, sit on the bench with your thighs parallel to the floor and your upper body at an angle of 45-degrees. Keeping the rest of your body still, exhale as you curl the dumbbell up towards your shoulder. 3.1 Biceps Brachii. Like the standard dumbbell bicep curl, seated concentration curls also help you to sculpt more symmetrical biceps because by training one arm at a time, you'll naturally develop fewerif anymuscular imbalances. Dumbbell concentration curls are an excellent exercise for building the biceps because they produce intense muscle contractions and offer virtually unrivaled isolation. Concentration Curl - Muscles . Preparation. 1. Popular among gym goers of all experience levels, this move can be done seated or standing. Dumbbell Standing Concentration Curl. Sit down on a flat bench with your legs positioned slightly wider than shoulder width apart (the stance used in the video is different, but the concept is still the same - both methods are effective!). With your legs apart rest the elbow of your arm with the dumbbell against your leg, this will be your anchor to isolate your bicep. Use your right arm to pick the dumbbell up. 0 views, 1 likes, 1 loves, 1 comments, 0 shares, Facebook Watch Videos from Renshaw's Personal Training: FORM CHECK - DUMBBELL CONCENTRATION CURL FREE 30-Day Plan:. Keeping your back flat and core braced, curl the weight toward your shoulder. Palm should finish up, facing the shoulder. . Concentration curl Instructions. Dumbbell Standing One Arm Curl (over incline bench) Dumbbell Standing Overhead Press. How to do a reverse grip concentration curl. Concentration curls do a better job of isolating your biceps with a lot of focus being placed on the short head. Biceps brachii. Next, Curl the dumbbell up to your shoulder, while stabilizing with your leg. Grab a dumbbell with an overhand grip. To do this exercise, you will need a dumbbell and a gym bench. Tip Me Tuesday: Scaling Back. 3.3 Flexor Digitorum Profundus Muscle. How to do Concentration Curl: Step 1: Sit on a flat bench with a dumbbell in front of you positioned between your legs. 2 Inhale. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a fitness dumbbell between your feet. Chin-Up. You can increase the weight and reps recommended to increase the outcome but take it slow. Keep your feet flat on the floor and shoulder-width apart. Lift the dumbbell toward your shoulder until the top of . D umbbell Concentration Curl Benefits. Here, the bicep gets in a good stretch which allows you to put extra tension on the long head. Dreamstime is the world`s largest stock photography community. Seated dumbbell concentration curl is a great isolation exercise that targets the brachialis a little better and the biceps brachii a little less that classic curls do. The concentration curl is a premier bicep exercise. At this stage of the exercise, the dumbbell should be on . The movement is typically used as a finishing exercise to work . Downward Dog. The lifters were given a refresher course on each exercise and then they tested their 1RMs. Additionally, it activates the smaller muscles in your forearms that help ensure your arm is stable when you curl it. Hold a dumbbell in your right hand and position your elbow on the inside of your right thigh, extending your hand toward the floor. Inhale as you lower the dumbbell to return to the starting position. Place back of upper arm to inner thigh. 3.2 Brachialis Muscles. Holding a dumbbell at arm's length with your right hand (palm facing forward), make a fist with your left hand and brace the back of your right elbow against the back of your left wrist. 12 reps - Dumbbell Bent-Over Row; 10 reps - Alternate Dumbbell Bicep Curl; 8 reps - Incline Dumbbell I-Y-T Raises; Windmill. Pause for one count and contract your biceps, then slowly . So you must add this to your workout program and can replace concentration with this move. Don't sway, lean forward, or arch your back as you bring them up. Hold a pair of dumbbells at your side with your palms facing each other. Hold onto your opposite leg with your spare arm for support. Concentration Curl Instructions. The biceps crosses the elbow and shoulder joint . It is only done unilaterally. Repeat to completed your required repetitions, then switch arms. It's recommended to do 3-4 sets of 8-12 reps. Dumbbell concentration curls are an isolation movement which primarily targets your Biceps brachii or your bicep muscle. Monthly Workout Plan: April 2022. As you exhale, slowly curl the weights up toward your shoulders. Using more weight than you can handle will result in you using momentum to curl the dumbbell. Your forearm, brachialis, and long bicep head will be the primary target muscle groups in this exercise. Point your feet out, not forward. Dumbbell concentration curls is a form of endurance exercise that effectively singles out the bicep muscle and so all your energy is directed on it. Sit on bench. Search from Dumbbell Concentration Curl stock photos, pictures and royalty-free images from iStock. 2. Your legs should be spread with your knees bent and feet on the floor. Download Dumbbell Concentration Curls stock photos. Reverse the movement to return to the starting position. Squeeze the biceps at the top of the rep and then lower back down to the starting position. How to do it . Place your free hand on the other knee to stabilize yourself. Because your arm is in an anchored position, your biceps receive more . Dumbbell Stiff Leg Deadlift. As a result, this isolation exercise strengthens the biceps muscle and increases biceps hypertrophy. Overhand concentration curl is a great variation for people who want to work on their brachioradialis. 3.7 Serratus Anterior Muscle. Pick up a dumbbell in your right hand and place the back of your upper right arm on the . Muscles Targeted: Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis, and brachioradialis.This movement is very effective for developing the "peak" of the biceps muscle which is extremely beneficial for both aesthetics and when competing in bodybuilding contests. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. Be sure to move through the full range . 3.6 Rectus Abdominis Muscle. Curl one dumbbell up (palm facing up) so that your elbow is at a 90-degree angle and the forearm is parallel to the ground. dumbbell for 10 reps of concentration curls is a big 20% leap. Whenever you do any exercise in the gym, the stronger your core is, the more power you will be able to exert. Then slowly lower the dumbbell back until your arm is extended. Strength And Size Gains. Your upper left arm and left forearm should form a 90-degree angle. Next up is having a deflated core while you are doing the lift, or leaning back too far once the weight starts to get a little too heavy. Overhand Concentration Curl. Repeat. Rotate the palm of your hand until it is . Concentration Bicep Curls. It's best done at the end of your arm workout. for 10 reps, is only a 5% advance, or, to better compare it to the concentration curl, 10% per arm. This is not to say the same contraction and focus cannot be felt during dumbbell concentration curls. Place the back of your upper right arm on the top of your inner right thigh. Dumbbell concentration curls is an excellent isolation exercise that mainly targets the biceps, brachialis, and brachioradialis. Male beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population. Working on your short head bicep will allow you to shape your upper arm and make them appear bigger and stronger. Free or royalty-free photos and images. Execution. Pick up the dumbbell using either arm, hold it in an underhand grip with the back of your upper arm on top of your thigh. Preacher Curl vs. Whether you choose to sit, stand, or use cables or dumbbells, perfect form is critical for achieving sleeve-bursting biceps. The concentration curl is more commonly used to train in the mid-high rep range, using a slightly lower weight than a standard dumbbell curl. Action: Bend at the elbow to curl the weight toward your right shoulder. The concentration curl is a premier bicep exercise. They rounded up 16 experienced lifters, men and women, and had them test out several common exercises: Barbell Curl. The concentration curl is an excellent isolation exercise for the biceps, predominantly loading the long head of the muscle. With the concentration curl, all you need is a dumbbell. Execution. What are the benefits of concentration curls? The average Dumbbell Concentration Curl weight for a male lifter is 48 lb (1RM). The name comes from the position that you will end up in when performing the seated variation of the exercise, resembling the famous statue ' The Thinker '. Fit Fixins: Low Fat Greek Yogurt Breakfast Parfait. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. Dumbbell Standing Front Raise Above Head. It simply shows that, again, this . This makes you Intermediate on Strength Level and is a very impressive lift. Grasp dumbbell between feet. Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your . Hold a dumbbell with your right hand and then place the backside of your upper right arm on the inside of your right thigh. This is a good reason to do at least two, distinctly different types of . Repeat on the opposite arm. 1. ). ISOLATION EXERCISE. Incline Curl. Sit on the end of a flat bench with your legs apart and lean slightly forward. 1. For example, advancing from a 25 lb. Bend at the elbows and curl the weights up, keeping your palms facing each other, until your elbow bends slightly beyond a 90-degree angle. BARBELL CURL to 105 lbs. You may think you have to get the dumbbell to touch . The concentration curl is a convenient exercise as it requires minimal equipment. EZ-Bar Curl (wide grip and narrow grip) Concentration Curl. This helps to make it grow faster and stronger. To put a . Some athletes and coaches believe that this exercise (just like concentration curls) emphasizes the peak of biceps muscle. The dumbbell concentration curl also works your brachialis muscles, which are located in your biceps that lie below the brachii of your biceps. 3.4 Tricep Brachii. How to perform a seated dumbbell concentration curl: Sit on the end of a flat bench and lean forward. Use them in commercial designs under lifetime, perpetual & worldwide rights. Eb says: One of the biggest problems guys have with the concentration curl (and any curl, really) is a tendency to chase an arbitrary endpoint. Dumbbell Concentration Curl: 3 sets x 10 reps, 60-sec rest; Dumbbell Hammer Curl: 3 sets x 10 reps, 60-sec rest; 30-min Intense Dumbbell Back and Biceps Superset. When doing concentration curls, you are compelled to incline your whole body in a particular posture such that it is only you . The lesser weight is because there is less support from other muscles in the upper body, meaning all the load is placed directly onto the biceps brachii. What is a good Dumbbell Concentration Curl? The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Here's how to do the seated dumbbell concentration curl. 3.5 Pectoralis Major and Pectoralis Minor. Lower dumbbell until arm is fully extended. Sit on a bench that's set at a height so your knees are bent at 90 with your feet flat on the floor. Dumbbell Standing Preacher Curl. 3 Focus on using your biceps to pull the weights up. Superman Exercise. Concentration curls are the premier movement to help build the biceps muscle. Your legs should be spread with your knees bent and your feet flat on the floor. Full Length Workout: 25 Minute Total Body Dumbbell & Bodyweight Circuit Workout. 5. Lean into leg to raise elbow slightly. I mean, I have used the frame of my couch as a preacher bench in the past, but it's not exactly ideal (especially for the couch! Preacher Curl. As its name suggests, dumbbell concentration curl almost completely isolates the biceps (because you rest the upper arm against the thigh to prevent the movement at the shoulder) so you'll need to use a lower weight or fewer reps than for standard bicep curls. Now, curl the dumbbell up to shoulder level by flexing the biceps. The dumbbell concentration curl is recommended for intermediate and above athletes. Concentration Curls - Biceps Exercise - Bodybuilding.com How to Dumbbell biceps curl Biceps Brachii Exercise|StrengthProject Get Big Arms & Bigger Biceps Using The Incline Dumbbell Curls Now perform 4 dumbbell curls with the opposite arm. To do this exercise: 1 Hold a dumbbell in each hand, with your arms down by your sides. Place your left hand on top of your left thigh. d. Grab a dumbbell in one hand with your palm facing upward (underhand grip) and rest your elbow on the inside of your thigh letting the . Hold it there. Sit on a weight bench with your knees apart. Select the desired weight from the rack, and sit in an upright position on a flat bench. Hinge forward and position your elbow near the base of your knee. Repeat for the prescribed number of repetitions. 4 Pause, then lower the dumbbells to the starting position. Dumbbell curls require a bit more activation from your forearms and offer a lot more variability than concentration curls. It has two heads: the short head and the long head. 4 Step by Step Guide on How to Do the Concentration Curls. Dumbbell Concentration Curl Exercise Guide. Incline dumbbell curl is one of the great exercises to train the long head of the bicep. Hold a dumbbell in the right hand, lean slightly forward and rest the right elbow on the inside of the right thigh. While the dumbbell concentration curl is primarily a biceps exercise, it also works other muscles of the upper arm too. 2 sets x 10-15 reps + 1 AMRAP (lightweight) The Bottom Line. Standing Dumbbell Curl: 3 x 8-12 reps; Incline Prone Dumbbell Curl: 3 x 8-12 reps; Dumbbell Concentration Curl: 3 x 8-12 reps; Dumbbell One-arm Preacher curl: 3 x 8-12 reps; Standing one-arm dumbbell curl over incline bench is a crossbreed of dumbbell preacher curls and concentration curls.The hand is in fixed position and the movement is slow and concentrated. The muscles used for dumbbell concentration curl may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell concentration curl are: Dumbbell Concentration Curl. Incline Dumbbell Curls. 1. In other words, you should first warm up, then perform, for example, dumbbell lifting, and after that, you can proceed to the dumbbell concentration curl. Step 2: Pick the dumbbell up with your right hand. Live Facebook Community Workout: 30 Minute Total Body Workout With Coach Nicole. Dumbbell Concentration Curl. Alternatives for Dumbbell Concentration Curl targeting the same part of the body: Burpee. This article will run through how to perform this exercise effectively, with all the needed do's and don'ts! Because your arm is in an anchored position, your biceps receive more tension than they do during a standard bicep curl. Lower the weights back down to your sides and repeat for 10-12 reps. Find high-quality stock photos that you won't find anywhere else. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. The concentration curl is a pull type exercise of the isolation capacity primarily performed with the use of a free weight resistance implement like an EZ curl bar or dumbbell for the purposes of inducing a variety of benefits. Sit down on a flat bench with one dumbbell in front of you between your legs. After the fourth rep, bring that arm up to 90 degrees and freeze it there. For preacher curls, you need a preacher bench or at least an incline bench (to perform dumbbell preacher curls). The concentration curl is great for lifters wanting to improve their bicep strength from a contracted position, improve mind-to-muscle connection, and rectify muscular imbalances by training the biceps unilaterally. But going from a 100 lb. dumbbell to a 30 lb. Your knees should be bent and feet flat on the floor. Bend over at the waist and brace the arm that's holding the weight against the inside of your leg. Place the back of your right upper arm on the top of your inner right thigh. MISTAKE #3 - Not Keeping Your Core Tight During The Lift. The Dumbbell Concentration Curl: Benefits 3 Muscles Involved in the Concentration Curls. The biceps brachii or biceps for short is a two-headed muscle located on the anterior or front of the upper arm. Here are the muscles worked during this exercise. Cable Curl. Set Up: Sit on the edge of a bench with your feet wider than shoulder-width apart.