There are a whole host, don’t ever let training become boring! The average dumbbell concentration curl entered by women on Strength Level is heavier than the average incline dumbbell curl. Hammer curls will be far more intense, especially on the negative, so make sure you can properly grip the weight. Dumbbell Concentration Curl Exercise Guide. Writer and expert / While heavy barbell curls are the key to packing on major biceps mass, no exercise puts on the peak like dumbbell concentration curls. By Lauren Dawes, • This is a post about building biceps, which is true, but the ultimate goal is to ⦠If you curl with your elbow by your side, as in the dumbbell curl , you target your biceps, and your brachialis and brachioradialis act as synergists. If you curl with your elbow in front of your body, as in the concentration curl and the preacher curl, you target your brachialis, and your biceps and brachioradialis act as synergists. What we love about concentration curls is the fact that if performed properly, you can fully isolate the biceps and maximize biceps stimulation. Lean muscle Synergists:Biceps Brachii (especially the outer or long head), Brachioradialis Find related exercises and variations along with expert tips Incline Dumbbell Hammer Curl If you’re looking to do preacher curls at home but don’t have the required equipment, concentration curls are the next best thing. 1. Pause before lowering them to an outstretched starting position. For example, if your biceps workout includes barbell curls, hammer curls, and dumbbell concentration curls, youâll obviously want to start with the barbell curl. Holding a dumbbell at armâs length with your right hand (palm facing forward), make a fist with your left hand and brace the back of your right elbow against the back of your left wrist. With the arm that isn’t being used or the ‘resting arm’, place it on the inner thigh of the leg. Although most gyms will have this equipment you may be missing this in your home gym set up. Bicep isolation works by locking your joints into place during the exercise. "You should only select a lighter weight," says Patmore. However, with this particular exercise, the game is within the name; there should genuinely be a degree of ‘concentration’ when performing this exercise in order to truly maximise its full potential. With these gloves, youâll be in awe at how comfortable and confident you feel gripping the dumbbells. However, there are also specialized machines that while also mimic this movement. We can do a little of everything, including "non-functional" isolation exercises to tap into that mind-muscle connection and ultimately stretch out our shirtsleeves a little more. Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image, Extra 30% off markdowns | Use code: EXTRA, Coconut Protein Balls | Healthy Protein Snacks, Healthy Foods For A Student Liver Cleanse, Train Abs Like Mattdoesfitness | Work Out From Home, How To Maximise Tension | Reduce Momentum, What Is A Tempo Run? Flexibility What did you workout today? If you’re too short and the bench is above your upper chest this exercise will not work. Our next exercise on the list is very similar to a concentration curl; however, it uses an EZ bar on a cable machine to target both biceps at once. 3) As you exhale your breath, elevate the dumbbell in a curling movement until it has reached a point of full contraction. Fortunately, this workout doesn’t require other fancy material but instead uses your body to isolate your arms. We usually suggest our clients start with single-handed reps so they can really focus on using concentrated reps. Situated at the upper arm between the shoulder and the elbow, the biceps are one of the most inescapable muscles on the body; meaning it will always be on show! Additionally, since it’s an isolation workout you’ll need less weight than usual. As its name suggests, dumbbell concentration curl almost completely isolates the biceps (because you rest the upper arm against the thigh to prevent the movement at the shoulder) so youâll need to use a lower weight or fewer reps than for standard bicep curls.Be sure to move ⦠If youâre looking to perform this exercise at home, check out our list of the best weight benches to find the best and most affordable pieces of equipment!. You are to do very little of the concentric or lifting portion of the Dumbbell Concentration Curl is an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). Simply click on the link on the application and navigate exercises * Concentration Curls * Deal Lifts * Decline Seated Bicep Curls * Dumbbell ⦠Luckily, we're not a bunch of grad students involved in a study. First and most importantly, it takes away your ability to cheat on your rep (whether on purpose or not). Of course, this program is not all about training frequency. Never let your arms hang down beside you. Seated dumbbell concentration curls is a gym work out exercise that targets biceps and also involves forearms. This means that due to a limited range of motion it will also be easier to keep good form throughout the exercise. Exercise scientists have found that a combination of the two will yield the best results. This exercise makes for a great finisher because you don't need to go ⦠This will simulate the same effect that targets the short head of the bicep to increase thickness and size. The best way to think about this is this; your muscles do not know how much weight is on the bar, they only know how much tension they are under and thus how much they are contracting. Grow our biceps doing these dumbbell concentration curls www.ProOneFitnessAndNutrition.com So whilst evenly balancing both heads of the bicep during your workouts is key its just as important to not neglect the long head! Your palm should be facing away from your thigh. 1 (and was especially positive about the negative concentration curl). Concentration Curls. Of course, some of you may not have dumbbells or an adjustable bench at your disposal. Because of the isolation on your biceps, you don’t need a lot. The prone incline curl (AKA spider curl) is very similar to ⦠Muscle recovery. This will help stabilize your body while keeping your balance. Nevertheless, whether you’re trying to do alternative preacher curls at home or you’re just trying to target your biceps in a different way there should be an effective option. This works the forearms. Perform a cardio warm-up for five to 10 minutes before you work out. Your forearms and hands should be the only parts moving. Pronate the dumbbell on the negative, so your palms face each other at the bottom of each rep. Note: You can employ negative eccentrics on other biceps exercises, as ⦠Additionally, by increasing the range of motion the incline curl will also increase the negative rep range when compared to a regular curl. Incline Dumbbell Curl Variations. When training biceps, like any muscle, it is vital to know how to train them and more importantly; what specific training styles and methods will achieve specific goals. The downside of the concentration curl is that you pretty much isolate the biceps." Your lifting buddy is to provide generous assistance. 1A) Chin-up ISO-hold at 90 degrees, 4 sets x 20 sec. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing ⦠The whole principle in Biceps Machines is that rotatory motion is superior to Linear one and the resistance provided in negative part of the motion makes build biceps ⦠One popular variation among athletes is the preacher curl. However, if you want to switch it up or simply don’t have the required equipment you’re probably looking for a change. Stand with your feet hip-width apart with a dumbbell in each hand. Concentration curls are a great biceps movement to stimulate the muscle fibers at the top of the biceps. This exercise will increase the tension on your muscle fibers in exactly the same way. We will be breaking down the preacher curl and it’s benefits before we dive deeper into the list of worthy alternatives. You know how it works: place your triceps against the inside of your leg and curl a dumbbell. The dumbbell curl remains one of the favourite movements among gym-goers of all ages, gender or even body types thanks to its universal appeal as well as its direct impact on the arm muscles. 60 Day Transformation Kickoff Video; Furthermore, due to the fact that the biceps are a much smaller muscle group in comparison to the back, legs or chest; they can recover quicker, meaning you can train them frequently. Things To Avoid: Although the dumbbell concentration curl is a fairly basic exercise, you need to always adhere to strict form and proper technique. By going slow you’re able to add tension onto your muscle fibers to increase size and strength. Tip. Everything is on point; diet, hydration, training split, supplementation…But is the brain working also? Concentration Curl. Dumbbell concentration curls are particularly good if you want to isolate this muscle group. Barbell and Dumbbell Curl Exercise Tips. 6) Once the required number of repetitions have been performed with one arm, repeat on the resting arm with the same applied technique and form throughout. For killing your dumbbell hammer curls, I suggest picking up a pair of our new leather gym gloves. Although this exercise may seem silly and pointless, it’s often a staple among many serious gym rats. And both the barbell curl and EZ bar were found to be superior to the dumbbell curl for activating these two muscles.. Place the back of that upper arm on the top of your inner thigh on the same side. As with any exercise instruction, there may be minor differences from instructor to instructor. This focus on the negative rep will target your biceps in a different way than most workouts while increasing tension on your muscle fibers. Incline Dumbell Curls â 3 sets of 12, 10, 8 on a 45-degree angle. All you’ll need to begin is a workout bench that can be put at an incline position and some dumbbells. Slowly curl the weights until you’ve reached the top. However, one Ace-sponsored study tested several exercises using 16 participants to find out which ones were the best for activating the biceps through EMG activity. Standing Concentration Curl. Those who have elbow injuries or are prone to lower back discomfort should not attempt this exercise. It eliminates your ability to swing while putting your elbow in a raised position. There are other considerations, ⦠Download Dumbbell concentration curls stock photos. Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator of the bicep, and moreover, the long head of it. The prone incline curl (AKA spider curl) is very similar to our last exercise but has one key difference. You would first begin by placing your elbows and upper chest against the pad while holding the bar. This makes it an even more effective exercise for simulating preacher curls. Your email address will not be published. Nevertheless, there are still some great exercises that’ll fully target the short head of your bicep while still allowing full isolation of the arm. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. For this reason, if you have a pretty solid gym set up this is another way you can simulate preacher curls at home. Get the best results with these Essentials: Its no wonder studies have ranked this exercise number one for bicep strength training and growth. Cheat Curls. For extra engagement, you can twist your wrists. Assume a wide, staggered stance with your left leg forward and your left arm supported on your left thigh (as if you were about to attempt to start a lawnmower). Like earlier workouts, all you’ll need is a workout bench and some dumbbells making it another great exercise for preacher curls at home. Starting Position: While sitting on a gym bench, grip the dumbbell ⦠With the concentration curl; aim to perform the whole range of motion for the concentric phase of the rep (upwards curling phase) and stop just short of a full range of motion on the eccentric phase (downwards phase). However, instead of needing fancy equipment, this exercise uses your own body to lock your joints in place. Curl Your Arms Correctly. Dumbbell Concentration Curl. Why it works: This curl combines the conventional bicep curl and reverse curl ⦠Once you reach the top, pause for a second before bringing the dumbbell back to the starting position, Repeat for the recommended amount of reps. Start by putting the bench at a 45 – 55 degree angle and grabbing your desired weights with your palms facing away from you. Our last workout that requires minimal equipment and will allow you to mimic preacher curls at home is an incline bench curl. For this reason, we’ve created a list including our favorite preacher curl alternative for strength and size gains. How to build muscle: A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres. Once again you should be using slow controlled reps and focusing on the negative reps to mimic a preacher curl. You can place your free hand on the base of your opposite thigh. Similarly to a preacher curl, this will help to isolate your biceps, reduce your ability to use momentum, and improve form. Your email address will not be published. Although there are many biceps exercises that you can do, this particular exercise does more than most of them because as its name implies, it is able to concentrate the movement on the bicep while excluding all other muscles. If your form starts to break then that’s a sign the weight is too heavy. One other benefit of Preacher curls is that in this position you canât move because of the bench and all the weight will hit the biceps. Start with your arm extended and curl the dumbbell toward your opposite-side pec. You can use more weight in the negative phase than you can in the positive (over and above your normal 1 rep max), making this a very good technique for building strength. We cannot search for an empty value, please enter a search term. Begin by putting the bench at a 40 – 45 degree angle and grab your weights with your palms facing away from you. By doing this you’re able to increase the range of motion for a larger stretch in your muscle fibers. In a slow controlled motion curl the dumbbell towards your shoulder. With a spider curl, you’ll be facing towards the bench with your stomach firmly against the padding. When viewed from the front, it is the short head that is going to visually create the thickness of the bicep. If you’re going to understand what makes up an effective preacher curl alternative, you must first understand the basic mechanics of the movement. By Jack Boardman, • Our dumbbell concentration curl standards are based on 59,000 lifts by Strength Level users. You can try the 15-pound dumbbell so you can engage in the full range of motion and learn how to do the exercise. ⦠The top of the pad should be right around your upper chest level, The starting position will be with your arms parallel to the floor, Begin by curling your arms upwards until you reach the top, Pause before returning to the starting position, Position the bench at a 45 degree angle and grab your weights with your palms facing away, Place the back of your arm firmly against the bench, Slowly extend your arm lower until it’s almost touching the bench, Pause for a second before returning upwards as far as you can, Begin by setting the cable machine to the lowest level and attaching the EZ bar, Grab the bar with your palms facing up at shoulder width apart, Take one step back and squat down until your butt reaches your heels, Place the back of your arms onto your knees, Slowly curl your hands towards your body until fully contracted. The rest of your body should be staying in the same -position throughout without any momentum being used. 4) Freestanding one-arm dumbbell concentration curls. Steps on How to do the Seated Concentration Curls In doing the seated concentration curls, you can start with a low weight. Exercises that will accordingly stimulate the long head of the biceps include; barbell The starting position is with your forearms parallel to the ground. Unfortunately, this preacher curl alternative does require a cable machine and a compatible EZ bar. Follow @healthygymhab, Top Women’s Powerlifting Singlet Made Specifically For Females, 6 Best Sissy Squat Alternatives and Variations 2021, Our 5 Favourite Wall Ball Alternatives & Substitutes, Compound Exercises For Arms: 8 Best for Massive Pumps, The Best Deadlift Chalk: Powder Vs. Biceps Curls. Pause and return to the starting position, Begin by placing the cable machine on a level based on your height. Dumbbell concentration curls are particularly good if you want to isolate this muscle group. Although there are many biceps exercises that you can do, this particular exercise does more than most of them because as its name implies, it is able to concentrate the movement on the bicep while excluding all other muscles. As mentioned above, it’s important to isolate your arms and focus on the negative contractions when completing these exercises. But the weight should be moderately heavy, no light weights allowed. He was first who did this exercise in such way. Check out our favorite compound exercises for arms as well. Simple Dumbbell Workout for Biceps. This will help keep extra tension on your muscle fibers and further mimic a preacher curl movement. 4) Once this point is reached, pause for a brief second, squeeze and place considerate tension on the bicep. When finding a preacher curl alternative it’s all about getting the right angles. Remember that using slow controlled reps and long negatives will increase muscle contractions. An exercise that is specifically useful for targeting the long head of the bicep is the dumbbell concentration curl. The 20%-30% load-increase for the negative vs. the normal concentration curl improves its already superior muscle activation by a whopping +40%! Here are some variations of incline dumbbell curls that could work for you. You may be asking yourself: this seems like any other bicep curl, what makes it so effective? Dumbbell concentration curls are particularly good if you want to isolate this muscle group. Posted on. Many people think of this as a light, pumping move, easy to leave out as you pummel your biâs with heavy EZ-bar and dumbbell curls, but this is one you shouldnât skip. In this case, you can bend your knees and put these against the bench of the seat instead of sitting. It was considered a standard biceps builder and was often used to finish off arm day. By lifting your arms up high during this exercise your biceps are isolated. You should then lower the bar until your bicep is fully extended before lifting the bar back to the starting position. With regards to the long head, it is situated on the lateral side of the bicep and is what is going to turn heads in the gym. By having your chest firmly against the bench you’re able to minimize its involvement in the exercise as much as possible. The steps are ⦠But just because it’s old school doesn’t mean it won’t work wonders for adding strength and size. Learn how to correctly do One-arm Concentration Curls to target Biceps with easy step-by-step expert video instruction. Tubing concentration curl. It can help to think about bringing your palms away from you and your pinkies up high. This is "DUMBBELL CONCENTRATION CURLS #bbrconcentrationcurls" by Bodies By Rachel on Vimeo, the home for high quality videos and the people who love them. If we quickly divert into the anatomy of the bicep, the bicep is a muscle otherwise known as ‘The Bicep Brachii’ and is comprised of two parts; the long head and the short head. But weâll explain any differences which need to be acknowledged. Set Up: For the seated concentration curl, youâll need a gym bench and a dumbbell that youâre comfortable with lifting. This exercise works by having you lean yourself back to various degrees. This workout is basically a concentration curl that has chest support. Although, if you donât plan to train heavy or youâre just focusing on a few movements to isolate the muscles then it doesnât matter the order in which you incorporate ⦠By Jennifer Blow, • Alternate Dumbbell Curls â 3 set of 8-10 reps for each arm. When performing this exercise you should be using slow negative reps. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Here the priority principal is being applied and the majority of the energy is being utilised for the part which you struggle with the most; makes sense, right? The standing bicep curl is a great alternative to the concentration curl if sitting or bending forward is an issue.