How to Do a Concentration Curl | Arm Workout
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Okay. So today we're going to go over a dumbbell concentration throw. This is a very old school exercise. You see most guys doing this in their workouts during their arm workouts. It's a very simple exercise but it's very easy to get wrong.
Now, with this again, your focus here is to work that bicep through its full range of motion. Really get some blood into it. Good concentrated curls. Now, you're going to choose a weight that you're very comfortable with that you don't have to cheat the exercise with so you don't have to rock your body or anything. You can stay real firm and real concentrated. That's why it's called a concentration curl.
With this exercise, you're going to keep your wrists up to the sky, palms to the sky, supinated the whole time. Now, as you come up, you see a lot of guys who don't know what to do with their wrist. As a rule, when you come up, if you try to squeeze so that your pinkies rotate up, it'll actually peak out the bicep a little more. So guys always talk about they want that peak in their bicep. Well what you do is you rotate so that your pinky goes up and thumb goes down. That really contracts that muscle to its fullest. So during concentration throw, that's exactly what you want to try to do. Notice I'm rotating the dumbbell so the pinky comes up.
Now, it's also important to breathe during this exercise. Any time you work against gravity is when you want to breathe out. So I'm bringing it up, working against gravity, breathe out. Really squeeze that muscle. Concentrate that muscle. Release, come down slow. Never ever do you want to jerk up and drop it. It's not going to do anything for that muscle. It's not going to do anything for your results. The best results are when you're concentrated.
Up, squeeze, down, release. Squeeze, down, release. Now, if size is your goal, then you want to shoot for ten to 15 reps, maybe eight. But 12 is really the standard. So after you perform 12 with one arm, obviously you want to switch to the other. You're going to support your elbow with your leg here. You never want to lock out your elbow completely because that'll do damage to that joint. So you're always going to keep a slight bend in your elbow. Same thing as the other arm. Come up, squeeze, try to rotate your pinky a little tiny bit up. Really peak out your bicep. Come back down. Controlled. Breathe out, squeeze, inhale. And that's your concentration throw.
Пікірлер: 319
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This guy is the very best explaining things good job
@jonand4142
7 жыл бұрын
Casper Audi juice
@danielade04
3 жыл бұрын
Simple explaination
@mdjaveed6217
3 жыл бұрын
Right💯
@KingNez89
Жыл бұрын
Yea he is and his body reflects it
@fahd_amran
Жыл бұрын
No way
Thank you for this. I learned 3 things from this video: 1. Rest the back of your upper arm against your inner thigh 2. Move your pinky finger up when the dumbell is lifted up 3. Don't lock your elbows
@riyado_rules1915
2 жыл бұрын
Thanks!
@jaredatanacio7375
Жыл бұрын
What does it mean by locking elbow?
@arunmoses2197
Жыл бұрын
@@jaredatanacio7375 2:19 is his explanation. He says you should keep your elbow slightly bent.
@ebenezersureshworkaccount8947
11 ай бұрын
great cues
pinky point upward is the best tip ever for bicep workout.
This is one of the best exercise ever.
Excellent explanation in a brief video. You’re the best. Thank you!
This was really helpful. I wasn't doing them right, I guess, up until now. Thank you so much ! God bless ! Health, peace and happiness to you ! 😀❤️
This is as big as I would wanna be right here perfect
@DezzaraeOBHAYVE201530
9 жыл бұрын
hell yeah bro! i thought the exact same.
@Waafa
7 жыл бұрын
too big
@Waafa
7 жыл бұрын
I wish.
@boonthip1000
7 жыл бұрын
shanis81 hamer crue
@user-ck4cc9ku3x
6 жыл бұрын
Too bulky
you just show the right way to do a proper concentration curl,i like it!
Wow that actually really helped me out with my form. THANK YOU!
Thank you; I picked up some good tips searching but THIS is what I wanted. I do it at home mate and wanted to do it correctly to avoid injury. Cheers mate
Awesome videos. Thoroughly explained. Thanks!
Great video, thanks, my form was a little off but didn't know about the pinky up trick
One of my fav workouts.
This guy is very clear and understandable,big up bro
dude your videos help me alot ... thank you Brett Azar!!
Thanks for sharing how to actually do concentration curl. I tend to get carried away when doing it. So thank you for opening my eyes today!!!!!!
Really you are good explainer Thank you so much for the time you spend us
Good video clip, really going through the motions on what seem a simple exercise.
Simple easy and really informative thanks
Oh, yeah. This is what I needed! Thanks a lot.
the best video for home gym on net keep it up nice explanation
🖒Thanks for clarifying that proper breathing thing..i was doing it the opposite way
Excellent tutorial. Thank you.
Thanks dude, really good explanation 👍
Thanks, you were most helpful.
Absolutely great thank you 👍
I watched 1st ,then tried it while watching without the dumbbell. Took a break to watch & that twisting factor makes a huge difference
best video with explanation 🔥🔥❤️
Killing it dude
Very useful information, thank you
This really help me out👍
THE GREAT MANNNNN - MANY THANKS - THE BEST.
Thank_you for your valuable tips...
nice, short and simple!
Really good video man
First time watching your video subscribed 😀 cheers
The best video on concentration curls I've seen. Concise and brief.
Very nicely explained 👍
Ty for the detailed yet short and easy explanation😅
Dang I love watching this video! Thanks for the helpful advise. 💖
Really been inspired
This is perfect !!!!!!!!!
It's great job thank you
great vid! thanks
Great video thank you.
This guy knows his stuff...thanks
thanks for the vid!
amazing thank u so much.
Excellent!
this guy looks huge like Tiger :D Respect !!
tysm man
Thank You God bless you
Thnx this helped me out ;))
thanks ❤
Thank you :>
Quality video 👍
Wow man this is why my biceps aren't big enough. Thank you for this best video!
Thanks a lot 👏👏✌
Thanks a lot ! :)
Very well explained
Thanks!
He knows what he is talking about, Steve Reeves advised rotating the wrist as he suggests. Good videol
Thank you about the pinky aspect. P90X for years and never knew that
great video
thank you so much! XD
very helpful
Been Watching Your Videos Dude I'm Slowly Getting There
Thank you
Im glad i had the sense to see if i was foing this right. I wasnt. Took 2 min to fix. Thanks
Hatur nuhun Kang
As soon as he told me about the pinky deal I just so happen to try it with no weight and BOOM my bicep pop up! All of my 30 years and I’m just finding out about this on a KZread vid 😂
I just take your screen shot(You have Perfect shape) ... And now it's my goal to get body like you....Love from India 😎😎😎
impressive arms man
Awesome
He is a beast....
Yo guys awesome video! Can u make a video about the diffrence of how working on the short and the long bicep? Reply me if u would
His body is perfect
like my dad told me how but i forgot so i came to you 😂
Clean and short explanation.
I’m not trying to sound like a middle aged mom but that was really informational and helpful
Good vid and great tips to maintain FORM!
nice video
nice.
Can u show video on the unequal gains in the both hands .....as we see the difference between our biceps of our both hands
That pinky twist is the one im missing. No wonder i dont feel a thing when doing concentration curls. I was wondering whats the purpose of this pose. Thanks for the tip man.
Subscribed
0: 45 Concentration comes from statue of Rodin : le penseur (thinker). This posture (arm curl) looks like the Rodin thinker posture.
@tysonmilligan9755
7 жыл бұрын
woah... you're righy 😂
Nice
What a great video. I was wondering why this move is not feeling in my biceps and it was because I pulled the thumb up instead of the pinkie up and the weight rolled towards my chest. Bicep was not doing any work. First workout I did with this technique was the best bicep workout I have ever had.
thnx
nice :D
I've tried the rotation before on different curls and it seems to cause wrist pain that id like to avoid for the sake of working out again later. Would I still get results without the rotation?
thanks xD
thnx i'v been thats why my bicep are small because i'm doing it wrong
So cute 😍
please add captions
WHAT A CHEST
Ho there I'm new to training an trying this for the First time I'm following your steps but my forearms are aching any ideas.
How do I sit and position myself prior to actually curling