Concentration Curl

How to do Concentration Curl? Concentration Curl is one of the most effective movements among arm exercises. What muscles Concentration Curl work? What are the benefits of Concentration Curl? You will find the most detailed information about the Concentration Curl movement in this article.

NamesConcentration Curl
Exercise TypeStrength
Skill LevelBeginner
Equipment NeededDumbbells
Muscles WorkedBrachialis, Biceps Brachii (especially the outer or long head), Brachioradialis
MechanicsIsolation
Force TypePull
Concentration Curl

Concentration Curl

How to do Concentration Curl?

How to do Concentration Curl?

  • Take a dumbbell in your hand. Sit on a coffee table with your legs apart.
  • Take the dumbbell with your right hand and rest your right arm inside your right thigh (inner thigh). Your elbow should be lower than your thigh so that your elbow does not turn and your right arm is almost fully extended
  • Keep your back straight and the upper arm steady. Only your forearm should move.
  • Your palm should point towards your face when you lift the weight.
  • You can rest your left arm on your knee to support your back.
  • Exhale as you twist the dumbbell upwards.
  • As you lower it, breathe and repeat as many sets.

What Muscles Does Concentration Curl Work?

  • Brachialis,
  • Biceps Brachii (especially the outer or long head)
  • Brachioradialis
What Muscles Does Concentration Curl Work?

What Are The Benefits of Concentration Curl ?

If you want bigger biceps, this is perhaps the most important article you should read. The Concentration Curl movement is at the top of the list in a 2014 study by the American Exercise Council, exercise scientists at the University of Wisconsin, to find out what the most effective biceps exercise is.

On the first day of the test, the researchers glued electrodes on each athlete’s biceps brachii (BB), anterior deltoid (AD), and brachioradialis (BR) to measure total muscle activity via a wireless electromyography (EMG) machine. Subjects then began by performing an isometric single-arm Concentration Curl movement, completing the maximum contraction (MVC) for the biceps. Immediately after both test sessions, the researchers found that the data for the Concentration Curl movement was superior compared to the other seven exercises, and the biceps produced significantly higher muscle activation than the other exercises tested.

What Are The Benefits of Concentration Curl ?
  • Thanks to the Concentration Curl movement, we train the Brachialis muscle, which makes our arms look big. If this small muscle mass, which is very important, is developed, it makes the arms look larger and more voluminous when viewed from the outside.
  • The brachioradialis muscle is a small muscle mass attached to the biceps and brachiolis muscle in the upper part of the forearm that performs a pulling task. By working on Concentration Curl, this muscle mass is developed. In this way, larger arms and stronger wrists are built.
Brachioradialis
  • Concentration Curl It trains the three most important muscle groups. If you want to work these muscle groups in your workouts, don’t forget to include this movement in your program.
  • Concentration curls are a great biceps movement to stimulate the muscle fibers at the top of the biceps. What we love about concentration curls is that when applied correctly, they can completely isolate the biceps and maximize biceps stimulation. Additionally, you can use this gesture to correct symmetry issues. (e.g. one arm is bigger than the other)

Biceps Muscle Anatomy

Biceps Muscle Anatomy

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