Should i do concentration curls

The center is your elbow joint. The minute hand is your forearm. The starting point is arm straight down. Your forearm goes through about a degree range of motion during any full curl rep, so it finishes pointed a little past The bottom halves of reps to are a breeze. Study 1. The American Council of Exercise published a study in which eight young men and eight young women performed eight biceps exercises while the muscle activity of their biceps, front deltoids, and brachioradialis were monitored via electrodes attached to an EMG machine.

And the grades are…. Study 2. A second EMG study had somewhat different exercises, but agreed about the winner:. Study 3. That said, chin-ups ranked high in the other study that measured them 1 , as well. In fact, as you can see in the chart above, the neg. That study also demonstrated that a hammer grip thumbs-up was equally effective at biceps stimulation in the concentration curl as the traditional underhand grip. Take twice as much time lowering the weight at least four seconds as you do raising it.

With a weight stack moving exactly vertically, gravity is always pulling on the resistance, overriding our clock diagram. Because of its different stress application, consider including at least one mechanical exercise in every biceps routine. This could be a one-arm or two-arm cable curl or any machine curl with a vertical weight stack. Because it ranked so high in Study 3 and nearly tied the cable curl in Study 1, the CHIN-UP a pull-up with a shoulder-width, underhand grip is a good, but under-used, biceps exercise.

If you can do at least 8 full reps with your bodyweight, work it into your routine. If you can do more than 12 reps, add resistance. The tests measured muscle activation. There are other considerations, especially progressive resistance , which is easier to achieve with a heavier, two-arm exercise.

Both converge onto the same tendon, which attaches to the ulna and radius forearm bones to cause flexion of the elbow, such as during concentration curls, as well as supination of the forearm turning the forearm out , such as during supinating dumbbell curls.

Looking to tighten your midsection? Follow these tips from men's physique's best. News The Complete Mr. Olympia Winners Gallery. Thank you for signing up. Your information has been successfully processed! I want content for Alternate back and forth for three sets. Want to mix up your implements even more? Give the exercise a try using a barbell, like in the video below:.

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