Help with the non-curling hand to lift the weight, then hold back and slowly return with only the curling arm. ![]() When you do not have the strength to lift the weight anymore, you can concentrate only on the negative phase. Exhale on the way up and in on the way down. When you are in the top position, twist and squeeze your biceps for 2 seconds before slowly lowering the weight to the floor again. At the same time as you lift the weight, you rotate your forearm so that your little finger is higher up than your thumb. Lift all the way up until your biceps are fully contracted. The upper arm and the rest of the body should be completely still. Slowly lift the dumbbell in a twisting motion until the palm of your hand points toward the shoulder in the top position. Now make sure that your arm is fully extended and that the dumbbell is just above floor level. Turn your wrist so that your palm is facing forward. ![]() So you should not have the elbow above the thigh and you should not have the elbow towards the side of the thigh, but it is your triceps that should lie against the inside of the thigh. your triceps, against the inside of your right thigh. Place the back of your right upper arm, i.e. ![]() Make sure you have a wide distance between your feet and the dumbbell in the one hand. To perform a good concentration curl, sit down on the long side of a bench. The exercise is great to finish off your biceps workout with, because you work more with repetitions that give pump rather than heavy weights that give effort. In the exercise, you really only move the forearm while the upper arm is isolated against the inside of the thigh. Muscle groups and purpose for concentration CurlĬoncentration curl is an isolation exercise for the biceps that is quite easy to perform, but there are a number of points that you cannot neglect.
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