The concentration curls give your biceps that well-rounded peak look bodybuilders strive for. It has been a staple exercise and used by bodybuilders since the golden age of bodybuilding in the 1970's. There are many videos and images of Arnold Schwarzenegger and his contemporaries performing this exercise. It is a favorite because of the isolation factor and the subsequent great pump you can achieve if this exercise is performed properly. Perform this exercise after your heavier biceps movements like standing barbell or seated dumbbell curls. The concentration curl will isolate each bicep muscle ensuring that the biceps are responsible for all of the work.
How to Perform The Concentration Curl: Sit on the end of a flat bench with your legs apart and lean forward slightly. Pick the dumbbell up in one hand with your palm facing upward and place your elbow on the inside of your thigh letting the dumbbell hang down. Slowly curl the weight up while keeping your elbow steady and locked in place against the inside of your thigh. As you are performing the curl twist your wrist to the outside to work the muscle more completely. Squeeze your biceps at the top of the movement then slowly return to the starting position and repeat. Remember the downward part of the movement is as important as the lifting portion to completely fatigue the muscle.
