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.

[@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

[@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!

[@MrLAraider]

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

[@TheAfghan72]

One of my fav workouts.

[@percygan3659]

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

[@Aoisimfy]

Awesome videos. Thoroughly explained. Thanks!

[@D1gv1jay]

this guy looks huge like Tiger :D Respect !!

[@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

[@nathantipton4294]

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

[@nostromo2871]

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

[@alvinthuo6840]

This guy is very clear and understandable,big up bro

[@TheMatty8200]

Simple easy and really informative thanks

[@dhairyashah7492]

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

[@thethriller307]

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

[@mohamedatismail]

Excellent tutorial. Thank you.

[@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!!!!!!

[@zalmaanfarhaan4494]

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

[@conorohalloran5898]

Thanks dude, really good explanation 👍

[@munnalalyadav3060]

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

[@furioni333]

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

[@paulx7620]

Absolutely great thank you 👍

[@debanjanchowdhury4397]

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

[@dinoruiz1592]

Thanks, you were most helpful.

[@qmchiphop1239]

Killing it dude

[@michaeljamesjr5296]

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

[@hundaoltaressa6942]

Thank You God bless you

[@mikhailrutenberg7413]

Very useful information, thank you

[@simonkennett909]

This guy knows his stuff...thanks

[@SubhamKumar-hj2bb]

best video with explanation 🔥🔥❤️

[@nadimpallikarthik97]

Very nicely explained 👍

[@amankathuria5325]

Thank_you for your valuable tips...

[@Lil19968]

Really been inspired

[@Targetdummy2013]

Great video thank you.

[@roncena5737]

Ty for the detailed yet short and easy explanation😅

[@ABCdotcom]

nice, short and simple!

[@Dley16]

This really help me out👍

[@AsifImran]

Thanks!

thanks ❤

[@awolnur182]

It's great job thank you

[@dungeonsdragons1900]

great vid! thanks

[@atune2682]

thanks for the vid!

[@ColossalSwordFormAndTechnique]

Excellent!

[@dridontcare]

amazing thank u so much.

[@ILikeSkittles1000]

Really good video man

[@GHOUSE171]

THE GREAT MANNNNN - MANY THANKS - THE BEST.

[@UMAIRISTA]

Very well explained

[@Cat-mv6il]

Thank you :>

[@kalamataLJS]

First time watching your video subscribed 😀 cheers

[@alapetiseui2243]

This 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 TH-cam vid 😂

[@TheCreativeMate621]

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

[@js.sc4rf4ce]

tysm man

[@essjaymusic]

Thanks a lot 👏👏✌

[@raymondtorrez111.5]

Thank you

[@environmentphpa-1591]

very helpful

[@manmeetsingh5479]

Thanks a lot ! :)

[@raechelyndawn2580]

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

[@himanshupant4016]

Quality video 👍

[@febieharisman3404]

Hatur nuhun Kang

[@stasherglenn8334]

Thnx this helped me out ;))

[@Wepaorale]

great video

[@zeusphenom9721]

like my dad told me how but i forgot so i came to you 😂

[@johngerard3218]

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

[@les907]

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

[@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

[@enrico93]

impressive arms man

[@Hawk-man-]

Been Watching Your Videos Dude I'm Slowly Getting There

[@tansult8176]

thank you so much! XD

[@bigbubbano23]

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

[@supremefandom6970]

Awesome

[@izmirli_bruce_Lee]

nice.

[@ezazable]

He is a beast....

[@Lekhology]

Clean and short explanation.

[@Jetstreamhustla]

His body is perfect

[@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 😎😎😎

[@a1fromday114]

nice video

[@ShawnThomas78]

Good vid and great tips to maintain FORM!

[@vinyabaraf4497]

Nice

[@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

[@samiumbasir3741]

thnx

[@techsubbu9045]

Subscribed

[@samblake1622]

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

[@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.

[@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?

[@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.

[@nightborg]

How do I sit and position myself prior to actually curling

[@yehtut3410]

thanks xD

[@melitonrodriguez7643]

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

[@traditionalirishmusic9550]

Is this easier on the back,

[@disciple678]

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

[@roncena5737]

Do you release it every time it goes down?

[@user-ny1it7rr7u]

So cute 😍

[@vortextrjb8242]

Can we appreciate the camera quality for 9 years ago

[@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?