One Arm Concentration Curls for Sculpted Arms

One Arm Concentration Curls are one of the oldest and most popular weight lifting exercises around. They are a great exercise for strengthening and sculpting your Bicep muscles. A Concentration Curl isolates the Bicep muscle completely, ensuring that you exercise this muscle alone. This not only improves the definition in your arms, making sure you look great, but also strengthens your arms so you can push the limits with other exercises too.

One Arm Concentration Curls

One Arm Concentration Curls

The One Arm Concentration Curl allows you to work on each arm individually, freeing up your other arm to use as your spotter, which will ensure that you keep safe and minimize the risk of muscle damage. Having someone else there as a spotter is still a good idea, especially if you are working with very heavy weights. Depending on the current strength of your Biceps, the weights that you use for your One Arm Concentration Curls can be varied, but starting off with low weights and building up to heavier weights is important to ensure that you get the most out of your training.

How to do One Arm Concentration Curls

As with any weight exercises, technique and correct posture are important to ensure you don’t damage or put any other muscles at risk indirectly. You need to use a bench that is in the flat position.

  1. Sit on the end of the bench with your feet flat on the floor and shoulder width apart. Lean forward slightly keeping your back straight.
  2. Using a correctly weighted dumbbell in your hand with your wrist facing up and your elbow on the inside of your leg, resting on your thigh, lift the weight.
  3. Lifting the weight slowly and curling your arm (not your elbow as this should be locked), then twisting your wrist to the outside, will keep everything in place to get the most out of each lift.
  4. When you get to the top of the lift, squeeze your Bicep briefly. You can increase the duration of the squeeze as you progress.
  5. Bring the weight back down slowly. As you improve, you can increase the weight, but make sure you do it slowly. You might be tempted to jump up in weight quickly, but keeping the exercise controlled, is more important for maximizing your Bicep training.

Squeezing the Bicep before bringing the weight back down, is very important, and even using light weights can produce fantastic results.

You can see a video demonstration of the One Arm Concentration Curls here.

Bicep development with One Arm Concentration Curls is one of the best exercises available for sculpting and strengthening your arms, while still maintaining an athletic body without too much bulkiness. Some people prefer to stay lean and trim, while others are interested in bulking up. Either way One Arm Concentration Curls are a great choice!

If you have questions, please feel free to post them in the comments below.

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