PURPOSE OF EXERCISE: To create
maximum height in the biceps, especially
the outside of the biceps.
I like to do this exercise at the end of
my biceps training because it is one of
the best means of peaking the muscle.
This is a very strict movement, but it is
for height, not definition, so use as much
weight as you can handle. The name
Concentration Curl is significant: You
really need to concentrate on the biceps
contraction and on being strict to make
this exercise effective.
EXECUTION: (1) In a standing position,
bend over slightly and take a dumbbell
in one hand. Rest your free arm on your
knee or other stationary object to
stabilize yourself. (2) Curl the weight up
to the deltoid and without moving the
upper arm or the elbow and make certain
you don’t allow your elbow to rest
against your thigh. As you lift, twist the
wrist so that the little finger ends up
higher than the thumb. Tense the muscle
fully at the top of the Curl, then lower
the weight slowly, resisting it all the
way down to full extension. At the top of
the Curl, the biceps are taking the full
stress of the weight. Don’t curl the
weight to the chest—it should be curled
to the shoulder.