![]() Start with 3 sets of 10 reps for each arm, and don't rush. If you want to take on The Rock's bent-over concentration curl, drop down a few pounds from your standard biceps curl weight (notice how the man himself is only using 40 pounds) and make sure that you avoid rounding your back and keep a strong spinal position when you bend down. "This may not be the classic concentration curl you're familiar with, but it has the spirit of the perfect concentration curl: The angle of the Rock's torso forces him to keep his upper arm perpendicular to the ground, meaning he can't use any momentum on the curl and he gets to really squeeze his biceps with every rep," he says. Men's Health fitness director Ebenezer Samuel, C.S.C.S., agrees. Squeeze your (empty) right hand and hold it out away from your body to counterbalance. He's likely concentrating on each rep individually, using an internal focus to stimulate the muscle as much as possible. Prepare for your curl by bracing your cor e and tightening your glutes. In fact, research shows that the seated concentration curl produces more bicep muscle growth than EZ-bar curls, incline curls, and preacher. Notice how Johnson's working arm doesn't swing, and how he pauses for a full squeeze through the top of each rep. In general, the concentration curl is done in a seated position as it creates the best way to isolate and leverage the bicep so it works almost entirely by itself. The bent-over position might actually serve some people better than seated-if you can control the weight. Rather than performing the move seated on a bench with his working arm braced against his knee, however, Johnson opts for a bent-over stance. Concentration Curls - Biceps Exercise - YouTube 0:00 / 0:59 Arm Exercises Concentration Curls - Biceps Exercise - 5.69M subscribers. He's working through sets of concentration curls, a variant of the exercise that really emphasizes biceps isolation. ![]()
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