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Standing Concentration Curl Benefits . Standing concentration curls. Something in front of you (or your own leg) to support the weight of the torso. It was considered a standard biceps builder and was often used to finish off arm day. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. Your upper arm should, for the life of each set, be perpendicular to the ground and stay perpendicular. Eb says: Once you're in this position, you're responsibility is to maintain this position. Do not swing your torso at any point during the exercise. But doing basically lets you use both knee and elbow as one big fulcrum, essentially making the curl easier and taking tension off the biceps. You'll have to hinge your waist forward a bit more to do this, but you'll get more out of the entire curl. Let's break down everything you need to know. Allow the other hand, which holds the dumbbell, to hang down in the neutral position. Alternative Names: Low pulley cable concentration curls, standing cable concentration curls Type: Strength Experience Level: Beginner Equipment: Low pulley cable machine, D-handle or straight bar attachment Muscles Targeted: Biceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Two-arm seated cable concentration curl Here’s a video of the standing overhead cable curl. Make sure to position the little finger at a higher level than your thumb at the top of the lift to achieve maximum contraction. Here we have the big daddy. You'll be tempted to lean back as you curl, just as you are on nearly every curl. Eb says: The most common mistake you see with the concentration curl comes in the initial setup: Many people try to wedge their elbow into their thigh. While keeping your upper arm stationary, curl the dumbbell forward and up to your shoulder level as you breathe out. Standing Concentration Curl: Is similar to the dumbbell concentration curl except that it performed by bending at your waist and leaning forward in a standing position. The Best Way To Perform Concentration Curls, Watch The Rock Get a Pump With Extra Smart Curls, How to Do Good Mornings to Build Stronger Legs. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Allow the other hand, which holds the dumbbell, to hang down in the neutral position. You can do it similar to the seated variation or you can do the standing overhead cable curl. Cable Preacher Curl; Incline Inner Bicep Curl; High Cable Curls and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. MOVEMENT (ACTION): One arm at a time, curl the dumbbell up toward your shoulder, rotating your hand so the palm faces upward (your thumb faces toward the outside) at the top of the movement. Avoid this by wedging your upper arm into your thigh, thinking of driving the meatiest part of your triceps in there. Generally, the concentration curls require only some dumbbells whenever you decide to do it while standing. For one, similar to the preacher … Sit on a bench with a dumbbell (weighing about 20-30 lb) placed in front of you between the legs, keeping your legs spread and the knees bent. The 25 Best Cyber Monday Tech Deals to Buy Now, Upgrade Your Home Gym With Bowflex's Sale, Why Big-Time Athletes Are Selling Supplements Now, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Now, a concentration curl and a standing/sitting dumbbell curl could be considered as not the same exercise. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. You know how it works: place your triceps against the inside of your leg and curl a dumbbell. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Cable Concentration Curl Exercise Information. You may be able to find more information about this and similar content at piano.io, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. Reproduction in whole or in part without permission is prohibited. This variation is less commonly seen. Barbell Bicep Curls. Here's How Sit down at the edge of a flat bench that has a dumbbell right in front of it. Don't do that. Squeeze your biceps brachii at the top of the lift and hold the contraction for one count. IM around 175-180 lbs 19 years old. You wont … Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. To perform it you bend at the waist much like you would for Bent-Over Lateral Raises and let the arm drop down with the unused arm either on the opposite thigh or knee or in front against a bench or other object for stability. Trainers have long argued that falling into a comfort zone is one … Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how common it is for guys to get lazy with the position, especially in regard to elbow placement. The concentration curl can be an essential addition to your training routine to help build big arms and make your biceps pop, but are you sure you're even doing the exercise correctly? I think that concentration curls make me able to lift higher weight (55lbs full range, 60lbs 60% range… Barbell bicep curls, a favorite of Lee Haney, Arnold … Back in the days of Arnold and Mike Mentzer, all bodybuilders did concentration curls. Stabilize yourself by placing the other hand on the left thigh. Alternative Exercises. All rights reserved. It is considered a staple in arm-building workout routines that helps you get a bigger bicep pump like a strongman. Our product picks are editor-tested, expert-approved. In a sitting position, sit on a flat bench with legs spread apart into a V and lean forward. This variation is less commonly seen. … Stand with your waist bent to 90-degrees and one hand resting on something in front of you (or your own leg) to support the weight of the torso. Standing Concentration Curls can also be done. But this defeats the whole purpose – it’s the stabilization of the leg that brings much of the added benefit. After comparing eight different bicep exercises, researchers have found that barbell curls were more effective than EZ curls. Begin with the Appropriate Weight. But if comparing the bilateral movement of a barbell curl or any variation to a unilateral dumbbell curl variation, then this is very beneficial information for a comparison of the two.