Biceps tends to be the prime focus of every gym goer and major attention is provided on it. Big biceps is the need of every gym goer. There are plenty of exercises which can help you attain that target. One among them is concentration curls. It exercises the brachialis muscle. It is indeed a great exercise for biceps which is done with the help of a dumbbell, done in a seated position. This is showcased in many movies, shows and big bodybuilders. It can be done by anyone so hit the gym and begin a journey for a strong and big biceps.
Here are 6 tips that must be followed while doing concentration curl
Use An Exercise Bench
When it comes to basic concentration curl it does not require anything apart from the dumbbell and an exercise bench. Find a bench, sit down at it. Having a bench provides a good platform and the exercise can be done with ease and flexibility. The feet position must be flat on the gym floor and the knees must form a V shape with the legs. The back must be straight and chest must be protruded out.
Grab The Weight Correctly
Begin with the right hand. Bring the dumbbell over to the bench. After holding the weight place the elbow on the right thigh or the knee. After that start lowering the weight down to the floor. Do not use a weigh which is in excess because it will be difficult to handle and control. Correct weight must be used so that the exercise is result oriented. Many complain regarding the lack of result which is entirely due to incorrect concept and lifting excess weight.
Upward Curling Of Weight
The two main actions are the upward curling and then lowering it down. When you are holding the weight below, squeeze the bicep and bring the weight towards you which will complete the upward movement. Please ensure that the upper arm, as well as shoulder is stationary when you perform this exercise. Remember if you do not follow this, the full advantage cannot be gained.
It has been noted that many hunch while doing this exercise. Try to keep a balance and avoid flexing the back. This will ensure a good repetition and proper pressure at the targeted muscle. If you feel pain at the back or any body part then stop immediately and ponder over the rules again.
Lowering The Weight Down
The exercise gets completed when the weight is lowered down. When the weight is raised it must be close to the chest and then it must be lowered down so as to bring the complete effect. The lowering of the weight is of equal importance as the lifting. Hence, must be carefully done. This will provide a steady result.
Repetition Of The Up And Down Movement
Repeat the upward curling and then downward to get the complete effect. Straighten your arm and squeeze the bicep while lifting the dumbbell. Ensure that you are not taking excess rest at the top and bottom because it will derail the entire momentum and the result will be ineffective. Maintain a good flow and do until your biceps gets tired. This will bring a great change. Three sets of concentration curls are enough, do not extend it.