How to perform Barbell Concentration Curl with proper form
Starting Position:
- Sit on a bench with your feet flat on the floor, legs apart.
- Hold a barbell with an underhand grip (palms facing up).
- Rest the elbow of the working arm against the inside of your thigh.
Execution:
- Keep your back straight and core engaged.
- Curl the barbell upward towards your shoulder, focusing on using your bicep.
- Squeeze at the top of the movement for maximum contraction.
- Slowly lower the barbell back to the starting position, fully extending the arm.
Key Points:
- Ensure minimal movement in your elbow; only your forearm should move.
- Maintain a controlled motion, avoiding swinging or using momentum.
- Keep your opposite arm relaxed on your lap or resting on your thigh.
Common Mistakes:
- Using too much weight, leading to form breakdown.
- Allowing the elbow to move away from the thigh.
- Not fully extending the arm at the bottom of the movement.
Tips:
- Focus on the muscle being worked to enhance the mind-muscle connection.
- Ensure breathing is controlled: exhale on the lift and inhale on the lowering phase.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms