Concentration Curls- Arms Exercise
The main
purpose of this exercise for arms is to peak
your biceps, especially the outside of the biceps.
This is a great finishing exercise because it’s
one of the best exercise to tone arms and peaking
the muscle.
Since Concentration Curls is a combined
arms exercise it involves a very strict movement,
so use as much weight as you can handle.
That
is why the name ‘Concentration
Curl’
is important because you really need to
concentrate on the biceps contraction and
on being strict to make this exercise effective.
Concentration Curls are done with dumbbells
in a kneeling, standing or sitting position.
From a standing position, spread your feet
to about shoulder width and slightly bend
your knees. Bend over slightly and grasp
the weight in one hand and let your free
arm rest.
Bend over and place your right
elbow on the same knee. If you’ll be
sitting on a bench then let your one elbow
rest on the same leg.
The other arm should
be in between your legs and not resting against
the other leg.
For both standing and sitting
position, use your knee as a pivot point and
curl the weight up to the shoulder, as you
inhale keeping upper body still and without
moving the upper arm or the elbow.
Keep your
upper arm braced against your leg and curl
the weight up fully contracting the bicep.
While lifting, twist the wrist in an angular position
so that your little finger ends up higher than your
thumb.
"Concentrate" on only flexing your
bicep muscle fully at the top of the Curl, then
as you exhale, lower the weight slowly back down
until your arm is straight but the elbow not locked.
This is when the biceps are taking the full stress
of the weight. This exercise for upper arms is great
for women who want to exercise to tone arms. The weight should be curled to the shoulder,
not the chest.
Control the dumbbell as you curl
the weight up and back down. Make sure that you
do not swing the weight.
It is important to use
a complete range of motion on every repetition,
as with all exercises to achieve the desired results
of this exercise for upper and flabby arms.
Stretch
and contract the biceps fully each time to obtain
and feel the full stress of the weight.
With this great exercise for upper arms, you
can say goodbye to flabby arms!
