In a good biceps workout, you can never miss the exercise of that we will discuss below. The concentrated curl, the name itself evidence and the characteristics of the exercise, muscle an isolation movement, in which the biceps is the only protagonist.
After you worked with bar and alternate curl, in which we handle free weights and dumbbells, exercise more friendly interest in its execution, but equally effective.
Concentrated curl:
The way to perform this exercise is quite simple. Sitting on a bench, place our legs apart, about 45 degrees, and take a dumbbell with your right arm to begin with, for example. Slightly tilting the trunk (back straight) forward and right leg, the arm carrying the dumbbell, is fully extended toward the floor so that the elbow is touching the thigh.
This last detail is very important, since supporting the elbow, the arm will be locked during movement, and we will avoid the swinging, thus achieving greater isolation of the biceps. Meanwhile, the arm rests (left, in our case), is a free choice. You can choose to support it, on the left thigh, or grabbing the biceps of the arm that is working.
Some argue that the latter option, contributes to an imbalance in the body when it is running the exercise. Once taken the correct position, it is the lift the dumbbell until you notice the maximum stress on the biceps.
At this point, it drops the dumbbell, always retain, to maintain tension, and avoid suddenly releasing it. As an exercise in concentration, is presented as the ideal to achieve a biceps congestion hundred percent, because of the isolation it provides.
Muscles involved:
Apart from the congestion in the forearms will feel as a result of the grip, no more muscle is involved in this exercise. In fact, the rest of the body is completely relaxed in a position, and absent of tension.
Most common errors:
The fact support the elbow, is primarily the factor that should influence more this year. Not enough to extend the arm toward the ground and leave it hanging, and start doing the exercise.
If we did it that way, would risk raising the dumbbell to be everything, or almost the whole arm, not just the biceps. The desired effect is achieved when the movement is done only the forearm.
On the other hand, too low to support the arm and the triceps instead of the elbow, would have an effect similar to that just described, therefore, we must insist on the placement of the elbow as an essential part of the exercise. The curl concentrate is accessible enough to allow heavy loads to move, so we must not lose this opportunity provided.
In conclusion, as we mentioned at the beginning, curl concentrated, will be the appropriate endpoint after handle bar with free weights and dumbbells. The feeling of congestion is equal or greater, but with relatively minor difficulty.