PRIMARY MUSCLES TARGETED
Biceps Brachii
Brachialis
Brachioradialis
Wrist Extensors
Wrist Flexors
STABILIZER MUSCLES
Deltoid
Core
SET UP FOR CONCENTRATION CURLS ON AN INCLINE BENCH
1. Set a free standing adjustable bench to a 45 degree angle.
2. Choose a dumbbell that will allow you to perform a concentration curl with strict form (I use 25lb - 40lb depending on the reps)
3. If performing the curl with your right arm, place your right knee on the seat of the incline bench and lean facing forward onto the back of the bench. Your right arm will hang over the top of the bench. You will be facing backwards on the incline bench, leaning on your right side.
4. Your left leg should be on the floor with a wide stance to provide a good base to support your body.
5. Rest the armpit on the top of the bench with the arm hanging straight down. (I usually recommend a towel or paper towel cover the top of the bench if wearing a tank top... Don't want to catch some else's cooties!)
6. Repeat the above set up for the left arm.
EXECUTION OF CONCENTRATION CURLS ON AN INCLINE BENCH
1. Holding the dumbbell straight down over the back of the incline bench,contract your triceps to increase the range of motion in the biceps.
2. Contract the biceps bringing the dumbbell up toward the left shoulder (Similar to a cross body curl Click link or copy URL for blog on cross body curl http://optimumfitness1.weebly.com/blog/cross-body-dumbbell-hammer-curl). The upper arm and shoulder should have little to no movement. Be sure to not swing the upper arm forward or back which will increase mechanical advantage. The idea is to isolate the biceps!
3. At the top of the curl movement, pause and squeeze the bicep.
4. Lower the dumbbell back to the starting position in a slow, controlled movement.
TIPS
1. For more bicep and forearm development, at the bottom of the curl, rotate the wrist bringing the inside of the dumbbell around so it is facing outward at the bottom portion of the rep. As you curl the dumbbell up, rotate the wrist so the palm faces up. This is known as a corkscrew curl (Click link or copy URL for blog on Corkscrew Curls http://optimumfitness1.weebly.com/blog/corkscrew-curls).
2. Be sure to focus on squeezing the biceps throughout the curl as well at the top of the movement.
3. I personally perform higher repetitions with isolation exercises - around 10-15 reps - to help flush the muscle with blood and minimize the urge to lift heavier weights sacrificing form.
*For a video demonstration, check out my friend/workout partner Melissa demonstrating the CONCENTRATION CURLS ON AN INCLINE BENCH on my Instagram at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contactmyself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.