If you ask someone to bend, you may be able to reach a classic double pose. If you ask them what the best biceps exercise is, you probably listen to “Dumbbell Cur”.
It is not a bad guess because it is a very simple but effective biceps builder. But according to science, there is a clear winner. Not so. The winner is … drum roll please … concentrated curls.
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Bigehot science
Because the human body is an amazing kit Muscle trainingIt is reasonable to switch to science to achieve the best results. That is what the researcher group started to find the most effective exercise with the goal. Lee Bi -geun brachii-Flex’s front muscles.
small study16 healthy men and women have been requested to carry out 1R-ReP Max (1RM) for eight popular bipolar movements, including barbell curls, preacher curls and hammer curls. Researchers who measured muscle activation using the approximate (EMG) tracked what movements triggered the most activities in biceps.
result? The concentration curl is at the top. It provides the highest level of involvement of all the exercises tested.
The other exercises they compare included:
- Cable
- Barbell
- Jaw
- EZ BAR CURL (wide and narrow grip)
- Slope
- Preacher
In order to measure how hard it was, the researchers Wisconsin-La Cross University The attached EMG electrode is directly directly to the biceps brachii. The data showed that concentration curls are much better than the rest, causing the most muscle activation. The cable curl was second and the jaw up was third.
Then why is the concentration curl at the top and what should I do?
Meet the concentration curl
The beauty of the concentration curl is simplicity and effect. Jack Claxton, a level three -private trainer and a personal education ambassador, said, “This is a greater peak development when the muscles can be completely increased before the strict form and contract. David Lloyd.
If your top arm is tightly tied to your internal thighs, there is no space for swing or exercise. CLAXTON said, “This separation maximizes shrinkage.
Better? This study also minimizes the involvement of the front triangle (front of the shoulder) so that the muscles do not fall out of the muscle construction magic and keep the shoulders from stealing the show.
How to perform concentration curls
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- Sit on a flat bench and put the elbows inside the thigh and hold a dumbbell in one hand.
- Keep your upper body and core.
- Slowly dry the dumbbell to the shoulder and press the biceps at the top.
- Lower the dumbbell by controlling and repeatedly.
CLAXTON is recommended to start with 10 sets of three sets and focus more on form and mind muscle connection than heavy weight. “It’s not about how heavy you are. It’s about how well the muscles work,” he says.
If you still look like science, it’s time to officially add concentration curls to your arm day routine.
