Concentration Curl

Nhóm Cơ Mục Tiêu

Cơ Chính:

Biceps

Thiết Bị Cần Thiết

Dumbbell

Bench

Loại Bài Tập

Trọng Lượng & Số Lần

Cách Thực Hiện

Sit on a bench with your legs apart, holding a dumbbell in one hand and resting your elbow on the inside of your thigh. Curl the dumbbell upward toward your shoulder, keeping your elbow stationary, then lower it back down with control. Focus on using your biceps to lift and avoid swinging the weight.

Hướng Dẫn Từng Bước

Sit on a bench with your legs apart and feet flat on the floor. Hold a dumbbell in one hand with your palm facing upward.
Lean slightly forward and rest your elbow on the inside of your thigh, ensuring your arm is fully extended downward.
Keep your other hand resting on your opposite thigh for support.
Slowly curl the dumbbell upward by contracting your biceps, keeping your elbow stationary and close to your thigh.
Continue lifting until the dumbbell is at shoulder height and your biceps are fully contracted.
Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.

Bài Tập Thay Thế

Dumbbell Concentration Curl

Biceps

Bench • Dumbbell

Dumbbell Alternate Preacher Curl

Biceps

Bench • Dumbbell

Barbell Preacher Curl

Biceps

Bench • Barbell

Barbell Seated Close-Grip Concentration Curl

Biceps

Bench • Barbell

Câu Hỏi Thường Gặp

What muscles do concentration curls work?: Concentration curls primarily target the biceps brachii, isolating the muscle for maximum contraction. They are designed to minimize assistance from other muscles, making them highly effective for focused biceps growth.
What equipment do I need for concentration curls?: You only need a dumbbell and a sturdy bench to perform concentration curls. If you don't have a bench, you can sit on a chair or any stable surface that allows you to position your elbow securely against your inner thigh.
Are concentration curls good for beginners?: Yes, concentration curls are beginner-friendly because they have a controlled movement and simple setup. However, beginners should start with lighter weights to focus on proper form and avoid unnecessary strain.
What are common mistakes to avoid when doing concentration curls?: Common mistakes include swinging the dumbbell, lifting with the shoulder, and not fully extending the arm at the bottom of the rep. Always keep your elbow fixed against your thigh and move only at the elbow joint to engage the biceps efficiently.
How many sets and reps should I do for concentration curls?: A typical routine is 3–4 sets of 8–12 reps per arm, using a weight that challenges you while allowing for strict form. Adjust volume based on your training goals—higher reps for endurance, lower reps with heavier weight for strength and size.
Are there any safety tips for concentration curls?: Ensure your bench or seat is stable and your posture is upright to protect your lower back. Avoid jerking the weight and focus on a slow, controlled motion to reduce the risk of muscle strain.
What variations can I try for concentration curls?: You can perform concentration curls with resistance bands or a cable machine for constant tension. Another variation is the standing concentration curl, where you hinge forward at the hips and rest your arm against your thigh without sitting.

Cách Thực Hiện

Hướng Dẫn Từng Bước

Sit on a bench with your legs apart and feet flat on the floor. Hold a dumbbell in one hand with your palm facing upward.

Lean slightly forward and rest your elbow on the inside of your thigh, ensuring your arm is fully extended downward.

Keep your other hand resting on your opposite thigh for support.

Slowly curl the dumbbell upward by contracting your biceps, keeping your elbow stationary and close to your thigh.

Continue lifting until the dumbbell is at shoulder height and your biceps are fully contracted.

Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position in a controlled manner.

Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.

Câu Hỏi Thường Gặp

What muscles do concentration curls work?

Concentration curls primarily target the biceps brachii, isolating the muscle for maximum contraction. They are designed to minimize assistance from other muscles, making them highly effective for focused biceps growth.

What equipment do I need for concentration curls?

You only need a dumbbell and a sturdy bench to perform concentration curls. If you don't have a bench, you can sit on a chair or any stable surface that allows you to position your elbow securely against your inner thigh.

Are concentration curls good for beginners?

Yes, concentration curls are beginner-friendly because they have a controlled movement and simple setup. However, beginners should start with lighter weights to focus on proper form and avoid unnecessary strain.

What are common mistakes to avoid when doing concentration curls?

Common mistakes include swinging the dumbbell, lifting with the shoulder, and not fully extending the arm at the bottom of the rep. Always keep your elbow fixed against your thigh and move only at the elbow joint to engage the biceps efficiently.

How many sets and reps should I do for concentration curls?

A typical routine is 3–4 sets of 8–12 reps per arm, using a weight that challenges you while allowing for strict form. Adjust volume based on your training goals—higher reps for endurance, lower reps with heavier weight for strength and size.

Are there any safety tips for concentration curls?

Ensure your bench or seat is stable and your posture is upright to protect your lower back. Avoid jerking the weight and focus on a slow, controlled motion to reduce the risk of muscle strain.

What variations can I try for concentration curls?

You can perform concentration curls with resistance bands or a cable machine for constant tension. Another variation is the standing concentration curl, where you hinge forward at the hips and rest your arm against your thigh without sitting.