Guide for Beginners (XXII): Concentrated Biceps Curl

Once again our guide for beginners will describe a very common routines in exercise of Bodybuilding applying the work of arms, more specifically of the biceps. It is of the concentrated support in thigh biceps curl. Then we tell you how to do it correctly.

Execution of the concentrated biceps curl technique

To carry out the exercise We need to start sitting on a bench, with both feet flat on the floor and a cufflink caught in one hand so that the Palm of the same to hold weight look up i.e. in Supination. We must support the elbow of the same arm that holds the dumbbell on the face inside of the thigh of the same side, while the arm remains extended.

From this position began, with the slightly slanted trunk, movement. We inspire and flexed elbow to take weight from the foot toward the opposite knee. We exhale at the end of the movement and began a controlled descent of the weight up to extend the elbow again.

Muscles worked with the concentrated biceps curl

This exercise allows to work in a concentrated way the biceps already which isolates completely this muscle and promotes the control of movement. Therefore, working slowly, controlled and concentrated work is requested of the biceps and of the brachial previous.

It is a very effective exercise for the muscle development of the arms, already that exercise one of the most visible muscles and giving volume to the upper extremities such as biceps, to only request this muscle without any other muscle group intervention in the movement.

Tips and common mistakes when making concentrated biceps curl

  • Mobilize the trunk: the exercise will ask for and isolate the biceps completely, the back should be slightly inclined but following the normal curvature of the spine, never be must mobilize the trunk to bend the arm and lift the dumbbell, as this can push us to turn the torso or neck, and thus, damage the back or contracturar the same. To achieve this, do not take a too high weight and it concentrates efforts on arms, without help with other muscle groups or stress the neck.
  • Take off the arm of the thigh: the arm support that works on the inner side of the thigh allows a position appropriate for the unique work of the biceps, so whether you lifting this point of support arm exercise will not give the expected results. This wrong gesture may be due to the too high load that hold. If the weight is such that it does not allow you to keep your arm on thigh, try a lower weight with which you can up and down in a controlled manner.

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