You can isolate your forearms and the outer edges of your biceps by rotating your wrist during the first part of the movement. Start by holding the dumbbell with your palm facing back. As you raise the dumbbell, rotate your wrist so that your palm is facing up when you are halfway through the movement. This variation also helps give a better overall shape to your biceps.
You can increase the intensity of the exercise by using a cable machine instead of dumbbells. Position a cable on a tower of a cable machine at the lowest setting and attach a handle to the cable. With your right side facing the tower, kneel on your right knee with your left foot flat on the floor. Grip the handle with our left hand and use the inside of your left knee as a support. Then perform the exercise. After completing a set, switch sides and repeat the exercise with your right arm.
The concentration curl focuses on your biceps. Exercises that isolate your biceps are important for building strong arms, which can help make everyday activities such as lifting and carrying easier.
The concentration curl is slightly more difficult that the seated bicep curl. The movement required for the concentration curl focuses you to use less weight than the seated bicep curl and to maintain perfect form throughout the exercise.
When you lean forward to perform the concentration curl, you should bend forward from your hips and keep your back straight, rather than bending at the waist and curving your lower back. Keeping your abdominal muscles tight when your back is straight will help protect your back during the exercise.
You should be very careful performing concentration curls if you have elbow, wrist or lower back problems. To avoid further injury, do not lean back, rock back and forth or move your leg to help light the weight and do not use more weight that you can manage while maintaining good form.
Do not lean back, rock back and forth or move your leg to help you lift the weight.
Do not hunch your back. Keep your back straight.
Do not lock your elbow.
Do not bend your neck. Keep your head and neck in line with your body.
