Biceps - Concentration Curls
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Overview
To focus on the peak of the bicep. The action used for this exercise are flexion and extension. The muscles designed to be used are the biceps Brachii, Brachialis, Sachioradialis and Pronator Teres. Other muscles used are the Triceps Brachii and Anconeus.Training Steps
- Sit on a bench with your feet wider then shoulder width.
- Holding a dumbbell, place your elbow on the inside of your thigh to station your arm.
- With your arm full extended slowly curl your arm.
- Ensure that throughout the movement your wrist is curled up as much as possible to fully activate the peak of your bicep.
- Curl the weight up to your shoulder (not your chest) and hold at the top for a few moments.
- Slowly lower giving your arm a full stretch at the bottom.
Training Tips
- This can be done standing up and bent over with your elbow resting again on the inner side of your thigh.
- This another form of preacher curls, only with this variation your using your body as a pad.
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