Beside-the-Head Concentration Curls For Peak Bicep Contraction

This is actually a change that is so simple that you'll wonder why you didn't think of it a long time ago (at least that's what I thought!).

Normally, when doing a Concentration Curl, you bend over then curl the dumbbell across your body, towards the opposing shoulder.

This isn't necessarily bad or wrong, but it's NOT the best way to maximize the contraction on the biceps, which is the whole point of doing the exercise. I actually find the normal form to be kind of useless, to be quite honest.

How To Get a REAL Peak Contraction on Your Biceps Using The Concentration Curl...

Instead of coming across, you're going to do what the name of the exercise suggests, and curl the dumbbell up BESIDE your head.

This changes the angle at the shoulder from internal rotation (which is when the arm is turned inwards, like in the regular form for the concentration curl) to neutral or a little bit external or outwardly rotated.

The bicep tendon cross into the shoulder joint and this small change in orientation allows for more muscle fibers to get "lined up" for the peak contraction.

When doing the exercise, be sure you're bent over so that your upper body is horizontal. This will put your bicep in the best position for peak contraction.

Bottom line, this very simple change can really improve the feel you get from the exercise.

Overall, the concentration curl is not a big mass-builder...it's best used in conjunction with other exercises such as incline curls or barbell curls.

I would HIGHLY recommend doing this in a Positions of Flexion framework to really maximize their effectiveness.

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