Concentration Curls – A Great Exercise to Grow Biceps

There are some important facts and tips in this article which will help you understand how to get the maximum from concentration curls.

  • Concentration curls are quite effective in building biceps. However, many people make the same mistake while doing these curls as the part of their training workout routine and that is to use it over and the unlimited sets & repetitions ultimately lead to overtraining of your arms which do not produce good results.
  • The concentration curls are used to gain mass and the main targeted muscles groups are biceps and the other muscles which can be trained with CC are forearms.
  • CC is especially effective and useful for the beginners who are trying to put on mass in their biceps.
  • The level of difficulty for this kind of curl is average which makes it an ideal exercise for inexperienced learners as they don’t find it easy to perform such curls.

How to Do Concentration Curls?

Here are a few simple steps to perform this exercise average in difficulty;

  1. Sit down on a flat bench.
  2. Keep dumbbell in front of you.
  3. Pick up the dumbbell with your right arm.
  4. Put your same arm back on your right thigh a few inches away from your knee.
  5. Move your palm to turn it in forward direction away from thigh.
  6. Extend your arm at arm’s length.
  7. Curl weighted arm to forward direction.
  8. Meanwhile contract the biceps muscles while breathing out.
  9. Make sure only to move your forearms.
  10. Keep moving until biceps get completely contracted.
  11. Hold on to this position while squeezing your biceps.
  12. Carefully and slowly move back the dumbbells to the beginning point.
  13. Repeat the same move with the opposite arm.