And you can use a handle attached to a cable or a preacher curl machine, both of which feature vertically stacked iron fighting gravity all the while.īut most of those modifications are different exercises. Scott curl) on the nearly vertical side of the bench, which ranked slightly better than barbell curls in Study 2.
You can combat this by shortening reps (avoiding contractions) or by attaching chains to the bar to add tension throughout reps (as links come off the floor, resistance increases). Take twice as much time lowering the weight (at least four seconds) as you do raising it. ☑️ Even if you don’t do negative reps, focus on the negative halves of reps. ☑️ Consider doing negative concentration curls, raising your forearm with your non-working hand each rep and then slowly lowering the weight. ☑️ Flex your biceps throughout each rep and especially hard at contractions.
When it comes to concentration curls, here’s a few things to, well, concentrate on: Many people think of concentration curls as a light, pumping move, easy to leave out as you pummel your bi’s with heavy barbell and dumbbell curls, but, whichever grip you choose, this is one you shouldn’t skip. That study also demonstrated that a hammer grip (thumbs-up) was equally effective at biceps stimulation in the concentration curl as the traditional underhand grip.
( negative) concentration curl was a blow-out winner in Study 2. In fact, as you can see in the chart above, the neg. It ranked first in Studies 1 & 2, (and high in 3).
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