Concentration Bicep Curl

Have you ever thought of getting big arms like Anord has?

Do you want to have big biceps like those people in the gym have?

concentration dumbbell curl. This Is How!

concentration dumbbell curl

The very basic and common way to boost up your biceps is by doing concentration dunbbell curl, this works primarily on your biceps Brachii, this is a beginner skill level, everyone could easily do that, so guys, dont worry, give it a go!

step 1

Sit on a bench, hold a dumbbell in one arm with your elbow resting on your inner thigh, keep your forearm straight, as illustrated.

step 2

Raise the dumbbell up toward your shoulder while only bending at the elbow. Keep your wrist straight through the movement.

Step 3

Returning to your starting position and repeat.

I recommend you guys to do 3 sets of 13s. hit this muscle twice a week, keep on good work. you are getting closer to your dream arm!

Hint

Here is a trick which helps you to get fit faster.

While you trying to lift the dumbbell up, lots of people would like to keep their hands straight (do not use their wrists), so it will become like that, as illustrated (WRONG).

WRONG

CORRECT

By doing this way, it might make it easier for you to complete this move. but this is NOT the right way!

The most effective way is to twist your twist a little bit towards your belly, like what I illustrated above(Correct), this little twist will help a lot, you could feel the muscle is tighten while doing concentration curl.

Good luck on your work out, next time will be focusing on gettig a big chest!

by Adrian Xiao JI