Dumbbell Concentration Curl
Struggling to build those mountainous bicep peaks? Time to start hitting the dumbbell concentration curl.
I recommend hitting your heavy barbell and dumbbell curls first before burning out your biceps with the dumbbell concentration curl as the last exercise in your arm workout.
Required: Dumbbell & Bench
Dumbbell Concentration Curl Form:
Sit down on a bench with a dumbbell seated on the floor between your legs.
Pick up the dumbbell with your left hand, rest the back of your upper arm and elbow on the inner thigh of your left leg – have your palm facing upward towards you.
While only moving your forearm proceed to curl the dumbbell upward until you feel a full contraction.
Slowly lower the dumbbell back down until your arm is completely extended.
Repeat for the desired number of repetitions before changing arms.
Dumbbell Concentration Curl Variations
The spider curl involves laying on an incline bench (backwards) with your arms hanging off the side of the bench.
This is a fantastic biceps isolation exercise when performed with either a barbell or a pair of dumbbells.
Common Dumbbell Concentration Curl Mistakes
Every guy in the gym wants to swing around heavy weight on biceps, I get that.
As I said earlier – if you want to build big arms you’re going to have to lift heavy, HOWEVER form always have and always will take priority over the weight being lifted.
The bottom portion of a bicep curl is without a doubt the hardest portion of the movement, and when lifting too heavy many gym-goers attempt to swing backwards or hip thrust to attempt to move the weight.
Using momentum to move the weight takes tension off the bicep, doing you no good.
If you’re swinging and swaying your back on every repetition you’re also placing your lower back at a high risk of injury – not good.
Pick a weight that’s heavy for you to perform with good form, save the cheat curls for Arnold.
Performing Biceps Curls Too Often
it didn’t take me long to realize that training my arms every single day wasn’t getting me very far in terms of results given all the effort I was exerting.
The biceps act as the secondary muscle group when we’re training back, and the triceps act as the secondary muscle group when we’re training chest.
Training chest, back and one dedicated arm day per week (or triceps and biceps split up onto seperate days instead) is more than enough to build big, strong arms.
More isn’t always better – if you’re training frequency is any higher than this you may very well be hindering your own progress, like all other muscle groups the biceps and triceps require time to recover.
Lifting Too Light
If you don’t generally train in the lower rep range I recommend you give it a try, stop lifting in the 10 – 15 rep range for at least a month and focus on heavy, low rep sets. Once you start to see results you won’t want to go back.
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
“Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up”– George F. Jowett, 1926
Similar & Substitute Exercises
- Dumbbell Spider Curl
- Dumbbell Incline Bicep Curl