|
Exercise Description |
|
|
Target Muscle Group |
Biceps |
|
Secondary Muscles |
Forearm |
|
Exercise Type |
Strength |
|
Equipment Required |
Barbell |
|
Experience Level |
Beginner |
|
Compound/Isolated |
Compound |
|
Force Type |
Pull |
Target Muscles: Bicep Brachii and Forearm
Barbell Concentration Curls Overview
The biceps muscle is in charge of moving the palm upward and flexing the elbow. Although it is a tiny muscle, it is necessary for lifting heavy objects, carrying bags or parcels, and opening doors. You can accomplish these tasks more quickly and painlessly by working your biceps.
The biceps muscle is the primary focus of the concentration curl, a weightlifting exercise. The workout can be carried out with a cable machine or free weights. Choose a weight you can lift for 8–10 reps to complete the concentration curl.
How to Do It?
- Sit at the end of a bench, opening your legs in a V
- Lean forward, hold the barbell and rest your elbow on the inside of your thigh
- Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder
- When you reach the top, hold the barbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep
- Do not rest the hand on the floor until you finish all 12-15 reps.
Barbell Concentration Curls Tips
- When you are performing the barbell concentration curl, be sure to keep your back straight and your head up.
- Do not allow your elbow to move past your shoulder.
- Stop if you experience pain in your elbow or shoulder.
