Exercise Concentration Curl

The concentration curl is an excellent exercise for muscle mass increase biceps. Although the triceps is more important in most sports, a strong biceps is necessary to balance muscle development and strength on both sides of the arm.

Running curl concentrated
Sitting on the edge of a bench, legs apart and feet flat on the floor.
To start working your biceps right, lean forward and place your left elbow and your hand on your right thigh support. Place your right triceps against the inside of your right thigh.
Take a dumbbell in your right hand and start taking supination with the elbow slightly flexed.
Inhale and hold your breath climbing the dumbbell until it almost touches your chest.
Exhale slightly once you get past the tricky part.
Pause, then exhale completely returning to the starting position while controlling the load.
Concentrate on flexing the arm using only the biceps and without moving the upper body.
Once the number of repetitions performed with one arm, switch sides.
To vary and get a bigger biceps load, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position. The concentration curl is a great exercise to increase the volume of the biceps. This isolation exercise allows the control of movement in its amplitude, speed and straightness.

Training tips for curl concentrated
To increase the involvement of the muscle, hold the elbow of the arm that works in place, pressing all the time your triceps against your thigh.
Breathe (about 70% of your maximum) and hold your breath for the load amount. This will help stabilize your torso to keep a good position to make the movement and use heavier loads.
To place greater stress on the three muscles (biceps brachii, brachialis and brachioradialis), use a neutral grip, palms facing the body.
To vary and get a bigger biceps solliciation, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position.
Main muscles used by the concentration curl
The biceps brachii has two beams, the long and the short portion, and the separation between the two can be seen in bodybuilders who have a good definition. The brachialis is located near the elbow between the biceps and the humerus is involved so nearly identical that the biceps curl during concentration. Located on the outer side of the forearm, the brachioradialis is certainly one of the biggest muscles in your forearm.

Articular muscle action and concentrated curl
The biceps brachii has three main function: flexion of the forearm, the rotation of the hand or wrist and stabilize the shoulder joint. The brachialis is mainly involved in flexion of the forearm. The brachioradialis is supinator when the hand is pronated and pronator when the hand is in supination (rotating hand / wrist) and, of course, it plays an important role in

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