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Is it correct form to do concentration curls with your arm hanging freely? If not, why does it result in muscles bulging out more?

4 min read

Asked by: Alexandra Cordova

How do you do concentration curls?

Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help you keep it still during the exercise. At the top of the move, pause for a beat and squeeze your biceps, then slowly lower the weight back to the start. Do all your reps on one arm, then switch to the other.

Should concentration curls be heavy?

So you can get a slow static contraction on top and please use a weight that's moderate. Or heavy enough so you can get that contraction.

What muscles do concentration curls work?

Dumbbell concentration curls are an isolation movement which primarily targets your Biceps brachii or your bicep muscle. It has two heads: the short head and the long head.

How do you focus your biceps when doing curls?

Place the back of your right arm against your inner right thigh your arm should be extended and the dumbbell should be above the floor. This will be your starting. Position.

How effective are concentration curls?

Concentration curls

Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).

How heavy should concentration curls be?

The average Dumbbell Concentration Curl weight for a male lifter is 48 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Concentration Curl? Male beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population.

How can I make my concentration curls harder?

The position of the elbow is the first thing we want to concentrate on you can't be resting your elbow here on your thigh.

Which bicep curl is most effective?

Hammer curls are particularly effective because they target the outer head of the biceps brachii, the brachialis and the brachioradialis while engaging additional back and chest muscles. When performed correctly, hammer curls can maximize your arm gains and help improve grip strength.

What bicep exercise is most effective?

What Are the Best Bicep Exercises?

  1. Seated Alternating Dumbbell Curl. When discussing valuable bicep exercises, We’d be remiss not to start things off with the tried-and-true dumbbell curl. …
  2. Alternating Incline Dumbbell Curl. …
  3. Seated Alternating Hammer Curl. …
  4. Standing Reverse Barbell Curl. …
  5. Standing Cable Curl.

What is the correct form for a bicep curl?

Let your arms relax down at the sides of your body with palms facing forward. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.

Should you squeeze when doing bicep curls?

Step 1: Your basic bicep curl

That bicep squeeze is all-important because it engages the muscle you’re wanting to build. There’s also a temptation to leave the curl at the top of the movement so you can have a little rest. Don’t do it.

Why is it called concentration curl?

The concentration curl is an excellent isolation exercise for the biceps, predominantly loading the long head of the muscle. 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’.

Are concentration curls and preacher curls the same?

The main difference is that concentration curls are hardest in the contracted position at the top of the rep, whereas preacher curls are most difficult in the stretched position at the bottom of the lifting motion.

Do concentration curls work both heads?

The dumbbell concentration curl primarily works your biceps brachii. The bicep muscle is comprised of two “heads:” a long head and a short head. Both heads work together as a cohesive unit during lifting and pulling motions.

Do concentration curls work forearms?

However, as any sports scientist will tell you, muscle activation and muscle growth are two very different things. But to answer the question, do curls work forearms? Yes, bicep curls absolutely do work the forearm flexors and their surrounding muscles.

Why are my forearms bigger than biceps?

The main reason your forearms would be bigger than your biceps is simply that you’re training them more, perhaps through activities like climbing and grip strength training. To address this, implement more bicep isolation exercises into your routine.

Why do my forearms hurt when I do bicep curls?

Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. As a result, it can lead to elbow pain while bicep curling.