How To Do Concentration Curls With Free Weights Video

Like a bicep curl, concentration curls build muscle in your arm. Learn how to do bicep curls with free weights in this exercise video from a fitness instructor.

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Turn palm toward ceiling
Rest elbow on leg
Contract weight toward biceps
Release
Turn weight in to do hammer curls

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Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.

Concentration curls with a dumbbell or free weight are a sister exercise to the bicep curl which allows the wrist, elbow, and shoulder joints to stay in line and fire that muscle right towards its belly, the bicep at the front of the arm, a two-headed muscle. With the concentration curl, we're going to supinate that palm, turned so it's facing up towards the ceiling and just resting our stabilizer, our elbow joint, against the leg. Don't push and fall out of neutral posture. We're going to inhale and then, boom. Contract and release. Contract and release. We're using the elbow joint as our fulcrum, our stabilizer, our point of origin from which the movements can initiate, and resists and release. Don't let it fall, exhale with contraction, inhale on the rest phase. Again, staying lifted, You could also do your hammer curl by just turning the palm out, concentration by really focusing more on the forearm and lower part of bicep muscle, 10 to 15 reps, three sets each side.

How to Do Concentration Curls With Free Weights Video

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