Concentration Curl help and advice

[PAKEHA]

So I notice that people do Concentration Curls differently (In the Gym and on exercise videos). I was wondering whats the correct technique?... Palms facing out (maybe at a little angle while resting on thigh) or palms facing to your opposite leg? I seem to do the latter but I guess the other way, when your palms are out in more of a straight motion, your Biceps are fully flexed and possibly more effective? I find it harder that way..

Do people in here understand what I'm saying? If so I'd be thankful for advice! THANKS

[severe]

courtesy of exrx

[DrDarkMatter]

hi, from what I have see and read and do, firstly you dont rest your elbow on your knee, you elbow should be resting against the inside of your thigh, not on it. second, those curls are not ideal for your bicep imo, try standing alternating curls, or incline seated bench curls, or bent over curls, and dont for get hammer curls, if you want size you NEED hammer curls

[PAKEHA]

Cheers! Yeah I do all those exercises too but I read that Concentration Curls were particular good at the end of the workout, especially for increasing the Bicep peak. I do rest it against inside thigh too but still I'd like to know if my palms should face out or to the side...? * I wish I could demonstrate this so it would be easier to understand. :wink:

[tomsammce]

It makes no difference if your arm is extending out in front of your body or across your body for a concentration curl. It's personal preference. The same levers are still being used and to work the bicep.

[vracula]

Bicep peak = low body fat plus genetics mate.

Not bagging concentration curls , just being realistic.

[PAKEHA]

Lol I know but it's not going to hurt doing them at the end is it? I have low body fat and a good peak, I was just asking a question about the form on an exercise Mate! With a proper form, exercise plan and Nutrition it's surely going to be worthwhile ;-)

@Tomsammce And are you sure it doesn't make a difference? Across the body your biceps aren't flexed as much whereas palms out are fully flexed. For instance - turn your palms towards the floor and slowly twist your hand upwards untill your pinky is all the way round (palms facing up). The more you twist, the more flexed the bicep becomes right? So I'm thinking it will be more effective like that..?

[tomsammce]

If you are talking about the direction your palm is facing from only moving the WRIST then that is a hammer curl.

I was talking about the difference between your ARM being extended straight in front if your body i.e a concentration curl leaning over a preacher curl bench. And a standing or sitting concentration curl with your ARM going across your body i.e either free hanging or elbow pivoting against your inner thigh for leverage and stability.

You are making a very simple exercise sound very fucking confusing lol.

If you were talking about what I was then yes I'm sure I'm right else I wouldn't have said it. Lol

[PAKEHA]

I know what you are saying but you don't understand what I'm trying to say. Maybe later ill link 2 videos and that will make it easier.

Basically I'm talking about a concentration curl while on a bench or bent over (air seated) and similar arm angle to the one armed preacher curl. Actually in between that and across the body. So instead of a straight or cross body one its like at an angle of say 10, 11 or 12 (straight), instead of 9 (if you imagine a clock face) while using the right arm doing a concentration curl.. Yeh? This is harder for me than cross body. So basically all I wanted to know the proper routine and what's more effective. It's a little problem but very hard to explain...

[Phedder]

You're massively overcomplicating things mate, it's a bicep. Pretty small muscles really. Grab a weight, flex elbow, extend elbow, repeat. If you feel your biceps doing work, all good. Honestly, I'd recommend doing a lot more rowing and chinning before you worry this much about how to do a curl.

[PAKEHA]

It makes no difference if your arm is extending out in front of your body or across your body for a concentration curl. It's personal preference. The same levers are still being used and to work the bicep.

So is this the case?

Thanks for all your help, even though its such a small issue.. Haha.

[tomsammce]

It's all exactly the same. Your elbow joint and bicep are still performing the same movement.

[PAKEHA]

You're massively overcomplicating things mate, it's a bicep. Pretty small muscles really. Grab a weight, flex elbow, extend elbow, repeat. If you feel your biceps doing work, all good. Honestly, I'd recommend doing a lot more rowing and chinning before you worry this much about how to do a curl.

Haha, I know it's a small issue but its something I was curious about.. And I work my entire body.. 4 Day split, Hiit, Bodyweight Abs/Core. Just because I'm asking a question about a Bicep movement doesn't mean that's all I do mate... :wink:

[Phedder]

You're massively overcomplicating things mate, it's a bicep. Pretty small muscles really. Grab a weight, flex elbow, extend elbow, repeat. If you feel your biceps doing work, all good. Honestly, I'd recommend doing a lot more rowing and chinning before you worry this much about how to do a curl.

Haha, I know it's a small issue but its something I was curious about.. And I work my entire body.. 4 Day split, Hiit, Bodyweight Abs/Core. Just because I'm asking a question about a Bicep movement doesn't mean that's all I do mate... :wink:

I wasn't saying that's all you do, my point is that you really shouldn't be worried this much about how to target your biceps. You should put that kind of attention and effort (if you're not already) into your back training instead, and you'd probably end up with better biceps because of it. Don't major in the minors.

[PAKEHA]

You're massively overcomplicating things mate, it's a bicep. Pretty small muscles really. Grab a weight, flex elbow, extend elbow, repeat. If you feel your biceps doing work, all good. Honestly, I'd recommend doing a lot more rowing and chinning before you worry this much about how to do a curl.

Haha, I know it's a small issue but its something I was curious about.. And I work my entire body.. 4 Day split, Hiit, Bodyweight Abs/Core. Just because I'm asking a question about a Bicep movement doesn't mean that's all I do mate... :wink:

I wasn't saying that's all you do, my point is that you really shouldn't be worried this much about how to target your biceps. You should put that kind of attention and effort (if you're not already) into your back training instead, and you'd probably end up with better biceps because of it. Don't major in the minors.

Yeh I understand your point/advice but I already know that. I'm like that with every exercise I do, lol. I like to perfect the Technique! However this exercise was the one which I have been a bit confused with (for years) and not because I put more effort into Biceps in comparison to anything else. :wink: As I've already said this is something I do at the end of my workout, after the more important compound lifts. I'm not majoring in the minors.

Appreciate the replys but I asked about a bicep technique.. Not to be told to work other muscle groups or other bicep exercises instead. Haha

[tomsammce]

Isn't the entire point of you asking about the technique to get your biceps bigger?

Or is it just to have good technique lol

[PAKEHA]

Isn't the entire point of you asking about the technique to get your biceps bigger?

Or is it just to have good technique lol

Both I guess (since the aim of curls is to tone and increase muscle) but mainly for the technique man!.. It was doing my head in. Especially since YouTube vids etc always show differences. Still confused so ill ask a trainer at the Gym next week but I think you're right about it being the same and just a different angle to lever. However I think it's definately more difficult when the palm is facing closer to the ceiling than to the side (at the start of the exercise when the arm is extended) :wink:

[PAKEHA]

Take a look at these two Video's and hopefully you guys will see What I mean!! :wink:

The first video the palms are facing more up when extended and the Second (first part of the video) is facing to the side. IMO the first technique is much more difficult (for me anyway).

Do you guys understand my question more now? I know its such a small issue but thats all i wanted to know lol

[tomsammce]

U think I'm right? Lol mate I am right.

Palm facing forward and palm facing inside are different variants of a curl. The first being the standard and most common curl, the second is called a hammer curl.

You're not very good at explaining yourself, what's with the name you seem too stupid to be white.

[PAKEHA]

Whats with the abuse i'm just asking a question. The second one isn't a hammer curl, If you look at the Videos!

[tomleegolf]

The first one is more like a preacher curl, while the second one is the traditional concentration curl.

[severe]

The same biomechanical motion.

Do it whatever way feels important to you.

As long as it is done correctly, it will benefit you.