Johny's Concentration Curls is an arm exercise that focuses on the biceps.
Exercise
Johny's Konzentrations Curls
Leaning forward, standing
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Stand with your feet shoulder-width apart and bend forward. Rotate your arm so that your elbow is pointing towards your leg and extend your arm with the dumbbell in front of you.
2
Let your arm hang above the floor. Palm facing backwards. Support yourself with your other hand on your other knee.
3
Now bend your arm forcefully and rotate your forearm 90° outwards. Your hand should now be close to your shoulders and your palm should no longer be pointing backwards but outwards. Exhale and tense your biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended again and turn your forearm 90° inwards. Your hand is back in the starting position and your palm is facing backwards again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the thigh during the movement. Also make sure to perform the movement slowly and in a controlled manner to apply maximum tension to the biceps and avoid injury.
TIP: Take the dumbbell at the front end of the bar so that your index fingers touch the front weight plate. This increases the torque and puts even more strain on the biceps.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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