How do you do the exercise?
The concentrated curl with a dumbbell on a bench is an isolation exercise to build up the biceps. This exercise allows among other things to develop the biceps "peak. Coupled with other more complete exercises such as the barbell curl or desk curl, it will allow you to develop large arms.
Usually this exercise is carried out sitting on a bench with the back leaning forward with the arm perpendicular to the ground, the elbow pressed on the interior of the thigh close to the knee with a hand which holds the dumbbell in catch pronation.
In this version of the concentration curl, your position will be standing behind an 80 degree inclined bench that will support your elbow and prevent you from cheating as you might with the seated concentration curl. The contraction of the biceps will be even stronger and the stretch better.
CAUTION: Even if your stance prevents some cheating, don't try to swing your chest back to help you lift the barbell. Decrease the load and adapt a better technique that will allow for optimal development of your biceps.
Tips
- Raise the dumbbell by contracting the biceps without cheating and without swinging your bust backwards despite the support on the bench.
- Strongly contract the biceps at the top of the movement before lowering slowly and without fully extending the arm to avoid stressing the joints.
- Inhale as you lower the dumbbell and blow out as you bend.
Variants
- The variant of the concentrated curl dumbbell on bench is the curl in seated concentration which allows a swing of the dumbbell more important than the version with the elbow fixed on the bench.
- You can do this same exercise with a low pulley instead of a dumbbell.
- The grip used can also have an impact on the different areas targeted (neutral grip or pronation).
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