Concentration Curl
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Equipment:
barbell -
Area Worked:
Shoulder & Upper Arm -
Type of Workout:
Weight
Exercise Description:
A barbell concentration curl is a weight training exercise that primarily targets the biceps brachii, the muscle that flexes the elbow. It also works the brachialis, a muscle that lies beneath the biceps, and the brachioradialis, a muscle that runs along the forearm.
How to do a barbell concentration curl:
- Sit on a bench with your feet flat on the floor.
- Grab a barbell with an underhand grip, with your hands about shoulder-width apart. Your palms should be facing up.
- Lean forward until your upper arms are touching your inner thighs.
- Keep your legs tight against your arms throughout the exercise.
- Slowly curl the barbell up towards your shoulders, isolating the bicep, and hold for a count.
- Return back to the starting position.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell concentration curl:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your elbows flare out to the sides.
- Squeeze your biceps at the top of the movement.
- Focus on isolating the biceps, and don't use your back or shoulders to help you lift the weight.
Sports that benefit from barbell concentration curls:
- Bodybuilding: Barbell concentration curls are a staple exercise in bodybuilding, as they help to build big, strong biceps.
- Powerlifting: Barbell concentration curls can help to improve grip strength, which is important for powerlifting exercises such as the deadlift and bench press.
- Strongman: Barbell concentration curls can help to improve grip strength and forearm size, which are important for strongman events such as the farmers' carry and the log press.
Injuries that barbell concentration curls can help heal:
- Biceps tendinitis: Barbell concentration curls can help to strengthen the biceps tendon, which can help to prevent further injury.
- Elbow tendinitis: Barbell concentration curls can help to strengthen the muscles around the elbow, which can help to prevent further injury.
Tips for performing barbell concentration curls:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your biceps at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell concentration curls are a great exercise for building strong, big biceps. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.