Gym and Fitness – 2.3 – Concentration Curls – Fitness Gym Exercise Programs
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Gym and Fitness – 2.3 – Concentration Curls – Fitness Gym Exercise Programs
We are now moving into some concentration curls. This exercise is very effective and is focused on the biceps as you get from the name of concentration curls. Position yourself seated on the edge of the bench. Position your legs out fairly wide for this exercise. Start with your weaker arm, have the elbow dug into the opposite leg muscle just above the knee.
Have your little finger facing the inside of your ankle. It is important not to use your arm’s momentum here. What we are trying to do is to isolate the biceps. Any time we are swinging into the curl, then we are engaging the muscle group and not isolating the biceps.
Get into a good stable stance; lock your elbow into the opposite knee with your small finger facing the inside of your ankle. As we come up with the weight, we are going to get that little finger near the top of our sternum. If you get that extra squeeze at the top you get that extra peak out of the bicep.
When you come down, it is a 4 second controlled release, twisting back out to the starting position. So you are stretching right out through your bicep. When you come back up, twist that little finger near the top, add that little extra squeeze, you will get a bit more peak on the bicep. Slow release back out.
Now it is important to start out on your weaker arm. Whatever number of reps you get out of your weaker arm, match this with your other arm because you don’t want one arm bigger than the other.
Do 3 reps of 10 to 12 each arm with no resting in between reps. You are basically working one arm at a time so the other arm gets the rest in between alternating the arms.
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The following gym and fitness workouts are a small sample of some of the information that our members receive in our fitness gym. The best way to stay motivated, is to get a training partner, not only can you spur each other on, but you can also assist each other with various weight lifting exercises.
Always look at making sure that any exercise workout or weights you use are suited for your own strength / fitness levels, avoid trying to lift or perform the same exercises as others in your gym.
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