All about the Concentration Curl
(Biceps)
BENEFITS & MUSCLES WORKED: Biceps, Forearms, Longhead
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START POSITION: Sit on a bench with your feet and knees in a wide stance – much wider than your hips. Pick up a dumbbell and bury the elbow of the lifting arm firmly into the inside of your thigh. Place the other hand onto the top of the opposite thigh, fingers pointing inwards, not outwards, as shown in the picture. Your feet should be flat on the floor and pointing slightly outwards for better Stability.
NOTES: Difficulty Rating: 53%
Stability and Form are key for the Dumbbell Concentration Curl. Nothing should be moving apart from the activated forearm from the elbow joint. Allow the dumbbell to fall under its own weight but at a controlled (medium) speed. At the bottom, straighten your arm, but do not lock out the elbow.
Then contract your Bicep to lift the dumbbell up and across the front of your body until the dumbbell almost touches your upper arm. That’s one rep completed. During the first rep, make minor adjustments to the position of your hands and feet, and also to the bending at the hips (slightly forward). This adjustment makes sure that you will perform the remaining reps with a full ROM (Range Of Motion). Breathe out as you lift the dumbbell and in as you lower it down.
This is one of the best exercises for loading the Bicep muscle (scientifically proven) and for minimizing any cheating. The Mojoh Method condemns all forms of cheating, which is why I incorporate it into my Bicep workout within the Mojoh Method framework.
I have heard some people refer to the Concentration Curl as the Preacher Curl, but this is incorrect. The Preacher Curl is done using a padded sloping surface, or the surface of an inclined bench. This exercise is also included in the Biceps session for the Mojoh Method.