Difference between revisions of "Do a Concentration Curl"
(importing article from wikihow) |
m (Update ref tag) |
||
| Line 14: | Line 14: | ||
#Switch arms and repeat. When you've worked up a good burn in one arm, switch to the other and perform the same motions as before (only mirrored). After working out both arms, take a brief moment to rest (about 30 seconds to 1 minute is usually enough) and repeat as much as you'd like. | #Switch arms and repeat. When you've worked up a good burn in one arm, switch to the other and perform the same motions as before (only mirrored). After working out both arms, take a brief moment to rest (about 30 seconds to 1 minute is usually enough) and repeat as much as you'd like. | ||
#* Everyone's exercise needs are different, so feel free to do concentration curls at your own pace. If you're looking for a moderate workout, try doing 3 sets of 10-15 repetitions for each arm at a weight level you're comfortable with. | #* Everyone's exercise needs are different, so feel free to do concentration curls at your own pace. If you're looking for a moderate workout, try doing 3 sets of 10-15 repetitions for each arm at a weight level you're comfortable with. | ||
| − | #Don’t let your elbows “lock” at the bottom of the lift. When performing any kind of bicep curl, including the concentration curl, it's important not to let your arms go completely straight by locking your elbows after you lower the weight. Even if you're performing the exercise with low weight and it doesn't hurt to do this, you should always maintain tension in your bicep throughout the lift and start lifting the weight back up before you need to lock your elbow. Failing to do this can lead to a seriously painful condition called a hyperextended elbow.<ref>http://www.posmc.com/hyperextension-injury-of-the-elbow/</ref> | + | #Don’t let your elbows “lock” at the bottom of the lift. When performing any kind of bicep curl, including the concentration curl, it's important not to let your arms go completely straight by locking your elbows after you lower the weight. Even if you're performing the exercise with low weight and it doesn't hurt to do this, you should always maintain tension in your bicep throughout the lift and start lifting the weight back up before you need to lock your elbow. Failing to do this can lead to a seriously painful condition called a hyperextended elbow.<ref name="rf1">http://www.posmc.com/hyperextension-injury-of-the-elbow/</ref> |
=== Doing Exercise Variations === | === Doing Exercise Variations === | ||
#Try a standing concentration curl. For a more difficult spin on a basic concentration curl, try standing up while you perform the exercise. Stand up with your weight in one hand, bend forward very slightly at the hips and slowly lift the weight up and down by squeezing your bicep as you keep your upper arm and elbow at your side. Because you're not resting your arm on your leg, you need to use more energy to keep your shoulder, upper arm, and elbow stationary, making for a harder exercise. | #Try a standing concentration curl. For a more difficult spin on a basic concentration curl, try standing up while you perform the exercise. Stand up with your weight in one hand, bend forward very slightly at the hips and slowly lift the weight up and down by squeezing your bicep as you keep your upper arm and elbow at your side. Because you're not resting your arm on your leg, you need to use more energy to keep your shoulder, upper arm, and elbow stationary, making for a harder exercise. | ||
#* '''Don't''' attempt this exercise if you have lower back problems. Because you're lifting the weights with a slight bend in your hips, your lower back muscles are under minor stress while you do this exercise. This can cause problems for people with a history of back issues and even (in rare cases) lead to injury. | #* '''Don't''' attempt this exercise if you have lower back problems. Because you're lifting the weights with a slight bend in your hips, your lower back muscles are under minor stress while you do this exercise. This can cause problems for people with a history of back issues and even (in rare cases) lead to injury. | ||
#Try turning the wrist during the exercise. Another variation you can put on the basic concentration curl involves using your wrist to exercise a greater range of muscle than you might normally. Assume the basic concentration curl stance, but when you lift the weight, turn your wrist smoothly so that your palm is facing your torso at the top of the lift. When you lower the weight, turn your wrist back the other way so that the bottom of the hand faces your leg. | #Try turning the wrist during the exercise. Another variation you can put on the basic concentration curl involves using your wrist to exercise a greater range of muscle than you might normally. Assume the basic concentration curl stance, but when you lift the weight, turn your wrist smoothly so that your palm is facing your torso at the top of the lift. When you lower the weight, turn your wrist back the other way so that the bottom of the hand faces your leg. | ||
| − | #* This variation is useful because it can work more of the bicep than the basic curl. Your bicep is actually made up of two bundles of muscle — an outer bundle (or "long head") and an inner bundle (or "short head"). Turning your wrist ensures both heads are worked roughly evenly.<ref>http://www.musclemagfitness.com/bodybuilding/exercises/dumbbell-concentration-curls.html</ref> | + | #* This variation is useful because it can work more of the bicep than the basic curl. Your bicep is actually made up of two bundles of muscle — an outer bundle (or "long head") and an inner bundle (or "short head"). Turning your wrist ensures both heads are worked roughly evenly.<ref name="rf2">http://www.musclemagfitness.com/bodybuilding/exercises/dumbbell-concentration-curls.html</ref> |
#Try a preacher curl. If you like the workout you get from basic concentration curls but you find the pressure your elbow puts on your leg to be uncomfortable, try preacher curls. In this exercise, you sit at a special exercise rack with a pad for your elbows as you lift and lower the weight. The exercise itself is quite similar to basic preacher curls — you just slowly lift and lower the weight with your biceps while keeping your upper arms stationary. | #Try a preacher curl. If you like the workout you get from basic concentration curls but you find the pressure your elbow puts on your leg to be uncomfortable, try preacher curls. In this exercise, you sit at a special exercise rack with a pad for your elbows as you lift and lower the weight. The exercise itself is quite similar to basic preacher curls — you just slowly lift and lower the weight with your biceps while keeping your upper arms stationary. | ||
#Try a prone incline curl. Another spin you can put on a basic curl is to sit at a special type of tilted-back exercise seat called an "incline bench". Like with a standing concentration curl, you use one arm to lower a weight down towards the floor, then lift it up towards your torso with a smooth, controlled motion. Just like with the standing curl, you use extra effort keeping your upper arms stationary. However, because you're sitting down, the stress on your lower back is much lower. | #Try a prone incline curl. Another spin you can put on a basic curl is to sit at a special type of tilted-back exercise seat called an "incline bench". Like with a standing concentration curl, you use one arm to lower a weight down towards the floor, then lift it up towards your torso with a smooth, controlled motion. Just like with the standing curl, you use extra effort keeping your upper arms stationary. However, because you're sitting down, the stress on your lower back is much lower. | ||
| Line 37: | Line 37: | ||
*The benefits of these exercises are increased strength and flexibility in your upper arms. | *The benefits of these exercises are increased strength and flexibility in your upper arms. | ||
*To make this exercise less challenging, use lighter weights. | *To make this exercise less challenging, use lighter weights. | ||
| − | * Twist your wrist while performing this exercise. By turning your little finger slightly upward, you'll increase the amount of work your upper arms are required to do. <ref | + | * Twist your wrist while performing this exercise. By turning your little finger slightly upward, you'll increase the amount of work your upper arms are required to do. <ref name="rf2" /> |
== Warnings == | == Warnings == | ||
