Health and Beauty

How to strengthen your biceps with a concentric curl?

The concentric curl is an ancient movement that can produce real results, but only if you're willing to do the work with good technique.

Unlike traditional standing curls, you won't be able to move and swing your body to help lift the load.

Even if you don't intend to cheat, it's easy to help yourself at the end of a difficult set, when you find that you can recruit less fatigued muscles to transfer the load at the expense of technique.

This is especially the case for bicep curls, where a small swinging motion can help create momentum.

The placement of this exercise more or less eliminates the possibility of cheating on curls, and since you're working each arm individually, it also prevents your weak side (if you have one) from letting your strong side do more than its share when it comes to lifting the dumbbells.

Muscles used in concentric flexion.
Illustrative credit © Aliaksandr Makatserchyk

How to do a concentrated curl?

  1. Start by holding dumbbells and sitting on a flat bench. Your legs should be wider than your hips.
  2. Bend down and bring your upper body toward your legs.
  3. Place the elbow of your bent arm on the inside of your leg, then place your opposite hand on the other leg for stability. Your working arm should be extended with a slight bend at the elbow. The dumbbell should be near your lower leg with your palm facing the outside of your leg.
  4. Rotate your shoulder out and tighten your abdominal muscles. All repetitions must be performed in this position.
  5. Keeping your arm in contact with the inside of your leg, contract your biceps, and begin to bend your elbow. Bend your elbow until your forearm almost touches your upper arm. The dumbbell should end up near your shoulder without touching it.
  6. Squeeze your biceps forcefully for a second at the top of the movement.
  7. Slowly straighten your forearm to lower the dumbbells to the starting position.
  8. Pause for one second at the bottom before starting the next repetition.

Tips for center curls

  • Maintain a slight bend in the elbow at the bottom of the movement to maintain some tension in the biceps.
  • Doing a slow eccentric (lower part) movement of the exercise can help improve muscle tone and connection.
  • The most common mistake when performing concentrated curls is performing partial repetitions. People either stop before completing the full twist or do not return the dumbbells to the starting position.
  • Another common mistake made during concentric dumbbell curls is messing up the rhythm of the movement. In other words, people perform controlled curls and then let the dumbbells drop down quickly.
  • Remember, it is always better to lift a smaller load with good technique than to lift a larger load poorly.
  • This unilateral isolation movement will be very interesting to balance your biceps strength if you are a beginner.

How to strengthen your biceps with a concentric curl?

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