KEY AREAS: Biceps, Forearms, Longhead
START POSITION: Sit on a bench with your feet and knees at a wide stance – much wider than hips. Oick up a dumbell 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 added Stability.
NOTES: Stability and Form is the name of the game with the Dumbell Concentration Curl. Nothing should be moving apart from the activated forearm from the elbow joint. Allow the dumbell to fall down under it’s 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 dumbell up and across the front of your body until the dumbell almost touches your upper arm. That’s one rep completed. During the first rep, make small adjustments to the position of your hands and feet and also to the bending at the hips (slighlty forwards). This adjustment makes sure that you will perform the remaining reps with a full ROM (Range Of Motion).
Breathe out as you lift the dumbell 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 detests ALL kinds of cheating, and that’s why I include it in my Bicep workout within the Mojoh Method framework.
I have heard some perople call this exercise the Preacher Curl, but this is incorrect. The Preacher curl is done using a padded, sloping surface, or the surface of an inclined bench, and this is also included in the Biceps session for the Mojoh Method.