Learn how to do a Concentration Curl, the best DB curl for getting HUGE biceps.
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You can grow bigger arms AT ANY AGE you simply need to do the PROPER exercises with the PROPER form. Dumbbell Concentration Curls are the perfect biceps exercise to get a peak contraction and help build good muscle size. Whatever weight you are using, this exercise gives you a contraction like nothing else.
Concentration Curl Biceps Exercise — [Step-by-Step Technique]
Step 1: Sit on the end of a bench, with a shoulder-width foot stance. Brace your non-curling arm against your knee.
Step 2: Hold the weight in your curling arm, with your arm fully stretched and your elbow touching against the inside of your knee.
Step 3: Alternating arms, curl the weight up across your body, supinating your hand as you curl (pinky twisting out) and concentrating the squeeze in your biceps.
Step 4: At the top of the movement, get a peak contraction by squeezing as hard as you can.
Step 5: Keep your elbow against your knee throughout the movement, work at a 2 sec up, 3 sec downtempo.
Step 6: Complete on each arm for the prescribed number of reps.
** Pro Tip: We recommend starting with 3 sets of 12-15 reps (each arm). **
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
