Looking for the perfect bicep exercise that will help your muscles stay toned and strong? If yes, you have to try the advantageous and heart rate elevating concentration curls. No, this isn’t the easiest bicep exercise, but once you learn how to do it right, a large number of benefits will come your way.

To know more about this exercise, continue with your read.

Guide To Concentration Curls:

1. Sit down straight on a flat bench. Your legs should be spread out. Make sure both the knees are bent. Your feet should be on the floor. Grab one dumbbell and bring it to the front.
2. Now use your right arm to pick up the dumbbell. Bring the back of your upper arm on your inner thigh. Gently rotate your thigh in such a way that it’s placed forward and away from the thigh area.
3. Once you are done with that, curl the weights forward. Breathe in. As you contract the biceps, gently breathe out. Do so till your biceps have reached the shoulder level.
4. Now bring the dumbbells back to the starting position.
5. Do as many reps as you can.
6. Repeat the movement with your left arm.

Variations:

This exercise can be done in several ways. You could stand with your torso leaning towards the front. Bring your arm in front of you. You don’t need any kind of leg support while doing this exercise, and hence, you have to add some extra effort in order to make sure that the upper arm doesn’t move in any way. This, however, is quite a challenging version compared to the one shown above. It will take some time, but you can definitely improve with consistency.

Try This Video!

If you haven’t yet understood how to perfect this exercise, take some tips from the video below. Here, you will see a detailed step by step procedure on how to get this exercise done the right way. Female bodybuilding has never been this advanced.

Why Are Bicep/Concentration Curls Important?

1. Imagine your favorite Hollywood celebrity! Don’t they have fabulous arms? You have always wanted to look just like them, especially when it’s time to wear sleeveless during summer. The secret to their toned and strong upper arms is concentration curls. It is an excellent exercise for building lean arm muscle. According to a popular website, bicep exercises give your arms definition, strength and a toned appearance.
2. Bicep curls strengthen your body. If you do this exercise on a regular basis, you will be able to handle daily tasks in a better way. It will definitely make you a stronger person. With concentration curls, you will learn how to lift heavier weights.
3. The best thing about concentration curls is that it improves your fitness level. Not just that, it works both your forearms, shoulders, back muscles and shoulders. Even though concentration curls are seen as an isolated exercise, they are also muscle stabilizers. So, if you haven’t tried the exercise yet, do so right away!

Important Tip:

If you haven’t done bicep exercises before, especially something as difficult as concentration curls, please make it a point to speak to an expert! If you aren’t a very fit person, it is advisable that you keep away from this exercise until you are strong enough. Also, if you hit the gym very regularly, perform this under the supervision of your trainer. In that way, you will never encounter any injury or damage.

Have you tried concentration curls before? Do you enjoy this exercise? Share your experiences with us in the comment box below.

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by Naomi via STYLECRAZE