Do concentration curls work?
Concentration curls
Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).
Why can’t I do concentration curls?
You might find that you need to use lighter dumbbells than you expect because of this, or do fewer reps, but that doesn’t matter – the key is that you’re putting your biceps to work properly, and the results will follow in the shape of sleeve-busting upper arms.
How many sets of concentration curls should you do?
Use concentration curls as your second or third exercise in a biceps training day. Try them for 3 sets of 10 to 12 reps. If you really want to get a pump, set a timer and do as many reps (with perfect form, of course) as possible for 30 seconds on one arm, then do the same on the other arm.
Should concentration curls be heavy?
Braun recommends selecting a moderate-to-heavy weight and doing about 10 reps per set. Prioritize bilateral moves (ones that work both sides of your body at the same time) like barbell biceps curls, and then finish off with concentration curls to top off your growth.