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Concentration curl

Men's Fitness, Jan, 2003 by Dean Brierly, Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Mark Thorpe, Tom Weede

A LOT OF GUYS REACH for heavy weights when they're trying to pack on biceps size, but the smart ones include the concentration curt as part of their workouts. This underappreciated exercise effectively works the biceps and brachialis muscles, both of which contribute to overall arm size. You can equalize strength and proportion in your arms with this unilateral movement, as well as add those finishing touches to get the shape and definition you want.

RIGHT WAY: START

* Nonworking hand resting on same-side thigh.

* Arm fully extended (but not locked out) and palm facing up.

* Elbow of working arm pressed against inner thigh.

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* Legs apart, upper body bent forward at hips.

* Feet flat on floor.

[ILLUSTRATION OMITTED]

RIGHT WAY: FINISH

* Elbow bent and weight raised as high as possible.

* Wrist supinates as it travels toward shoulder.

* Elbow of working arm pressed against inner thigh.

* Nonworking hand resting on same-side thigh.

* Legs apart, angle of forward bend maintained.

* Feet flat on floor.

[ILLUSTRATION OMITTED]

Concentration curl

Men's Fitness, Jan, 2003 by Dean Brierly, Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Mark Thorpe, Tom Weede

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