How to Do a Concentration Curl | Arm Workout

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Okay. So today we're going to go over a dumbbell concentration throw. This is a very old school exercise. You see most guys doing this in their workouts during their arm workouts. It's a very simple exercise but it's very easy to get wrong.
Now, with this again, your focus here is to work that bicep through its full range of motion. Really get some blood into it. Good concentrated curls. Now, you're going to choose a weight that you're very comfortable with that you don't have to cheat the exercise with so you don't have to rock your body or anything. You can stay real firm and real concentrated. That's why it's called a concentration curl.
With this exercise, you're going to keep your wrists up to the sky, palms to the sky, supinated the whole time. Now, as you come up, you see a lot of guys who don't know what to do with their wrist. As a rule, when you come up, if you try to squeeze so that your pinkies rotate up, it'll actually peak out the bicep a little more. So guys always talk about they want that peak in their bicep. Well what you do is you rotate so that your pinky goes up and thumb goes down. That really contracts that muscle to its fullest. So during concentration throw, that's exactly what you want to try to do. Notice I'm rotating the dumbbell so the pinky comes up.
Now, it's also important to breathe during this exercise. Any time you work against gravity is when you want to breathe out. So I'm bringing it up, working against gravity, breathe out. Really squeeze that muscle. Concentrate that muscle. Release, come down slow. Never ever do you want to jerk up and drop it. It's not going to do anything for that muscle. It's not going to do anything for your results. The best results are when you're concentrated.
Up, squeeze, down, release. Squeeze, down, release. Now, if size is your goal, then you want to shoot for ten to 15 reps, maybe eight. But 12 is really the standard. So after you perform 12 with one arm, obviously you want to switch to the other. You're going to support your elbow with your leg here. You never want to lock out your elbow completely because that'll do damage to that joint. So you're always going to keep a slight bend in your elbow. Same thing as the other arm. Come up, squeeze, try to rotate your pinky a little tiny bit up. Really peak out your bicep. Come back down. Controlled. Breathe out, squeeze, inhale. And that's your concentration throw.

[@howcast]

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[@casperaudi7476]

This guy is the very best explaining things good job

[@jonand4142]

Casper Audi juice

[@danielade8915]

Simple explaination

[@mdjaveed6217]

Right💯

[@KingNez89]

Yea he is and his body reflects it

[@fahd_amran]

No way

[@arunmoses2197]

Thank you for this. I learned 3 things from this video:
1. Rest the back of your upper arm against your inner thigh
2. Move your pinky finger up when the dumbell is lifted up
3. Don't lock your elbows

[@riyado_rules1915]

Thanks!

[@jaredatanacio7375]

What does it mean by locking elbow?

[@arunmoses2197]

@@jaredatanacio7375 2:19 is his explanation. He says you should keep your elbow slightly bent.

[@ebenezersureshworkaccount8947]

great cues

[@iloveu1ube]

pinky point upward is the best tip ever for bicep workout.

[@b-trainbob3428]

This is one of the best exercise ever.

[@MrLAraider]

Excellent explanation in a brief video. You’re the best. Thank you!

[@abhishektodmal1914]

This was really helpful. I wasn't doing them right, I guess, up until now. Thank you so much ! God bless ! Health, peace and happiness to you ! 😀❤️

[@THEAJ109]

Wow that actually really helped me out with my form. THANK YOU!

[@TheAfghan72]

One of my fav workouts.

[@calebmoon7110]

This is as big as I would wanna be right here perfect

[@DezzaraeOBHAYVE201530]

hell yeah bro! i thought the exact same.

[@Waafa]

too big

[@Waafa]

I wish.

[@boonthip1000]

shanis81 hamer crue

[@user-ck4cc9ku3x]

Too bulky

[@percygan3659]

you just show the right way to do a proper concentration curl,i like it!

[@Aoisimfy]

Awesome videos. Thoroughly explained. Thanks!

[@nostromo2871]

Great video, thanks, my form was a little off but didn't know about the pinky up trick

[@kev1734]

Thank you; I picked up some good tips searching but THIS is what I wanted. I do it at home mate and wanted to do it correctly to avoid injury. Cheers mate

[@thethriller307]

🖒Thanks for clarifying that proper breathing thing..i was doing it the opposite way

[@TheMatty8200]

Simple easy and really informative thanks

[@nathantipton4294]

Good video clip, really going through the motions on what seem a simple exercise.

[@alvinthuo6840]

This guy is very clear and understandable,big up bro

[@NorCraftLinerz]

Thanks for sharing how to actually do concentration curl. I tend to get carried away when doing it. So thank you for opening my eyes today!!!!!!

[@dhairyashah7492]

dude your videos help me alot ... thank you Brett Azar!!

[@zalmaanfarhaan4494]

Really you are good explainer
Thank you so much for the time you spend us

[@mohamedatismail]

Excellent tutorial. Thank you.

[@furioni333]

Oh, yeah. This is what I needed! Thanks a lot.

[@conorohalloran5898]

Thanks dude, really good explanation 👍

[@dinoruiz1592]

Thanks, you were most helpful.

[@michaeljamesjr5296]

I watched 1st ,then tried it while watching without the dumbbell. Took a break to watch & that twisting factor makes a huge difference

[@munnalalyadav3060]

the best video for home gym on net
keep it up nice explanation

[@paulx7620]

Absolutely great thank you 👍

[@ABCdotcom]

nice, short and simple!

[@Lil19968]

Really been inspired

[@qmchiphop1239]

Killing it dude

[@hundaoltaressa6942]

Thank You God bless you

[@simonkennett909]

This guy knows his stuff...thanks

[@amankathuria5325]

Thank_you for your valuable tips...

[@mikhailrutenberg7413]

Very useful information, thank you

[@nadimpallikarthik97]

Very nicely explained 👍

thanks ❤

[@roncena5737]

Ty for the detailed yet short and easy explanation😅

[@SubhamKumar-hj2bb]

best video with explanation 🔥🔥❤️

[@debanjanchowdhury4397]

The best video on concentration curls I've seen. Concise and brief.

[@Dley16]

This really help me out👍

[@atune2682]

thanks for the vid!

[@Targetdummy2013]

Great video thank you.

[@dungeonsdragons1900]

great vid! thanks

[@awolnur182]

It's great job thank you

[@ColossalSwordFormAndTechnique]

Excellent!

[@GHOUSE171]

THE GREAT MANNNNN - MANY THANKS - THE BEST.

[@ILikeSkittles1000]

Really good video man

[@alapetiseui2243]

This is perfect !!!!!!!!!

[@UMAIRISTA]

Very well explained

[@D1gv1jay]

this guy looks huge like Tiger :D Respect !!

[@dridontcare]

amazing thank u so much.

[@TheCreativeMate621]

Wow man this is why my biceps aren't big enough. Thank you for this best video!

[@kalamataLJS]

First time watching your video subscribed 😀 cheers

[@raechelyndawn2580]

Dang I love watching this video! Thanks for the helpful advise. 💖

[@Cat-mv6il]

Thank you :>

[@AsifImran]

Thanks!

[@les907]

Thank you about the pinky aspect. P90X for years and never knew that

[@johngerard3218]

He knows what he is talking about, Steve Reeves advised rotating the wrist as he suggests. Good videol

[@manmeetsingh5479]

Thanks a lot ! :)

[@essjaymusic]

Thanks a lot 👏👏✌

[@himanshupant4016]

Quality video 👍

[@js.sc4rf4ce]

tysm man

[@environmentphpa-1591]

very helpful

[@raymondtorrez111.5]

Thank you

[@bigbubbano23]

Im glad i had the sense to see if i was foing this right. I wasnt. Took 2 min to fix. Thanks

[@Wepaorale]

great video

[@stasherglenn8334]

Thnx this helped me out ;))

[@febieharisman3404]

Hatur nuhun Kang

[@Hawk-man-]

Been Watching Your Videos Dude I'm Slowly Getting There

[@enrico93]

impressive arms man

[@tansult8176]

thank you so much! XD

[@supremefandom6970]

Awesome

[@user-wu7pt1iu2t]

Yo guys awesome video! Can u make a video about the diffrence of how working on the short and the long bicep? Reply me if u would

[@ezazable]

He is a beast....

[@mukeshswami7326]

I just take your screen shot(You have Perfect shape) ... And now it's my goal to get body like you....Love from India 😎😎😎

[@ShawnThomas78]

Good vid and great tips to maintain FORM!

[@izmirli_bruce_Lee]

nice.

[@Lekhology]

Clean and short explanation.

[@gps_prats7027]

Can u show video on the unequal gains in the both hands .....as we see the difference between our biceps of our both hands

[@a1fromday114]

nice video

[@Jetstreamhustla]

His body is perfect

[@SRT92]

As soon as he told me about the pinky deal I just so happen to try it with no weight and BOOM my bicep pop up! All of my 30 years and I’m just finding out about this on a CZcams vid 😂

[@vinyabaraf4497]

Nice

[@warlopama5741]

That pinky twist is the one im missing. No wonder i dont feel a thing when doing concentration curls. I was wondering whats the purpose of this pose. Thanks for the tip man.

[@techsubbu9045]

Subscribed

[@samblake1622]

I’m not trying to sound like a middle aged mom but that was really informational and helpful

[@samiumbasir3741]

thnx

[@imanishay]

Ho there I'm new to training an trying this for the First time I'm following your steps but my forearms are aching any ideas.

[@starfail7804]

What a great video. I was wondering why this move is not feeling in my biceps and it was because I pulled the thumb up instead of the pinkie up and the weight rolled towards my chest. Bicep was not doing any work. First workout I did with this technique was the best bicep workout I have ever had.

[@bonnietene9224]

I've tried the rotation before on different curls and it seems to cause wrist pain that id like to avoid for the sake of working out again later. Would I still get results without the rotation?

[@yehtut3410]

thanks xD

[@user-ny1it7rr7u]

So cute 😍

[@melitonrodriguez7643]

Should I do curls with long bar then concentrate curls or one at a time,,
Or is that a day by itself

[@nightborg]

How do I sit and position myself prior to actually curling

[@disciple678]

Can I put that down with the way of dumbbell curl? I mean with twisting the wrist.

[@WahranRai]

0: 45 Concentration comes from statue of Rodin : le penseur (thinker).
This posture (arm curl) looks like the Rodin thinker posture.

[@tysonmilligan9755]

woah... you're righy 😂

[@iamdabestist]

nice :D

[@38yofrmut]

What a hunk!

[@TraceguyRune]

stop objectifying men

[@marchealgideon7916]

When doing it the first time I felt most of the pain in my wrist. Is your wrist supposed to hurt or should you feel it in your biceps?