What head of the bicep do concentration curls work?

Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak. Concentration curls prevent you from cheating and force you to perform each rep with perfect form.

What head do concentration curls work?

Concentration Curls: Provide support for the upper arm to prevent swinging and use of other muscles. Zottman Curls: Target both the short head and long head of the biceps.

What part of the bicep does a concentration curl work?

The dumbbell concentration curl primarily works your biceps brachii. The bicep muscle is comprised of two “heads:” a long head and a short head.

Do concentration curls work biceps?

According to an American Council on Exercise study, seated dumbbell concentration curls yield 97% biceps activity, in contrast to cable curls or chinups (80%), barbell curls (76%), EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).

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What head of the bicep do incline curls work?

The incline dumbbell curl is a much better exercise for building the biceps peak than the preacher curl. The biceps are composed of two heads — the long head, which makes up the outer head of the biceps and composes the majority of the biceps peak, and the short head, which makes up the inner biceps.

Should I go heavy on concentration curls?

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.

Are concentration curls worth doing?

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%).

How much weight can the average man bicep curl?

Average Curl Weight



The estimates offered by the Testosterone Nation website suggests an average barbell curl weight of 80 pounds for men or 40 pounds for women.

How much should I concentration curl?

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.

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What is the best exercise to build bicep muscle?

5 Best Strength-Building Bicep Exercises for Mass

  1. Seated Alternating Dumbbell Curl. When discussing valuable bicep exercises, We’d be remiss not to start things off with the tried-and-true dumbbell curl. …
  2. Alternating Incline Dumbbell Curl. …
  3. Seated Alternating Hammer Curl. …
  4. Standing Reverse Barbell Curl. …
  5. Standing Cable Curl.

How many times a week should I do concentration curls?

So, how often should you train your arms if you are looking for optimal muscle growth? You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you’ll do 2-3 exercises per session with 3-4 total sets.

Is hammer curls vs bicep curls?

The primary outcome difference between hammer curls vs. bicep curls is the placement of muscle growth. While hammer curls activate mostly the long head of the bicep, a traditional bicep curl activates the shorter head of the bicep.

What exercises work the long head of the bicep?

Use these moves to get your long head biceps pumped up and improve the overall function of your upper arms.

  • Incline Dumbbell Curls. Dumbbell curls are a really easy dumbbell exercise to do and they don’t require much equipment at all. …
  • Hammer Curls. …
  • Chin-Ups. …
  • Preacher Curls. …
  • Cable Curls.

Are incline bicep curls harder?

However, due to the position of your body, the incline dumbbell curl targets the long head of the biceps brachii muscle more than a traditional dumbbell curl. And placing more tension on this part of your arm is what builds and sculpts your biceps peak.

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