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icandoit
icandoit Posts: 4,163 Member
in Fitness and Exercise
Concentration Curls
Looking at Hollywood's red carpet lately, you can tell the stars are all about developing and toning their upper arms. But buff arms can be yours, too! What you need is a move that will make what I call the "belly" of the biceps really pop! Ready? Get in the right mind-set — it's time to concentrate!
Concentration Curls

Hold a dumbbell in your right hand and sit on the edge of a bench or a chair with your feet a few inches wider than your hips.
Lean forward from your hips and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle.
Place your left palm on top of your left thigh. Exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your shoulder.
Hold for a beat, then inhale slowly, lowering the weight, and repeat.
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation. Be careful not to cheat by leaning back for help when you are lifting the weight.

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  • icandoit
    icandoit Posts: 4,163 Member
    Options
    Concentration Curls
    Looking at Hollywood's red carpet lately, you can tell the stars are all about developing and toning their upper arms. But buff arms can be yours, too! What you need is a move that will make what I call the "belly" of the biceps really pop! Ready? Get in the right mind-set — it's time to concentrate!
    Concentration Curls

    Hold a dumbbell in your right hand and sit on the edge of a bench or a chair with your feet a few inches wider than your hips.
    Lean forward from your hips and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle.
    Place your left palm on top of your left thigh. Exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your shoulder.
    Hold for a beat, then inhale slowly, lowering the weight, and repeat.
    The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation. Be careful not to cheat by leaning back for help when you are lifting the weight.

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