Name: Concentration Curls Aren't Working for You (HERE'S WHY!)
Uploaded: 2018-04-03T03:09:16.000Z
Duration: 8 min 35 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

So do me a favor, check out this clip of me doing a concentration curl and see if you

Now guys, if you're somebody that has watched my 24 second fixed video, you might be thinking

"He's going too fast on the eccentric portion of the lift."

I'm going to tell you right now, that's actually not what it is.

Some people might say "I've been following this channel long enough.

I know Jeff doesn't even like the concentration curl."

So, if you can't, I'm going to show what you need to do when you're doing concentration

Again, we're going to address that in a second.

When we talk about the concertation curl people will do exactly what I was showing you here.

They'll curl here, and then down, and they'll come up here, and then down.

Now, the purpose of doing the concentration curl is what?

People argue that it's to get a complete contraction of the biceps.

To give you better mind-muscle connection, if you have a problem with your biceps in

So if that's the argument I'm going to show you where some of the major flaws are with

First of all, if they're doing them like this – which I see a lot of people do – that's

a major mistake because the position of the elbow is the first thing you want to concentrate

You can't be resting your elbow here, on your thigh, and going down like this.

You're literally creating a see-saw effect.

When the weight comes down on this side it almost brings the weight back up again.

The see-saw effect, back and forth, over the thigh.

So whatever weight you think you're lifting here, you're actually lifting a lot less because

Speaking of 'mechanical advantage', if you're going to do it the proper way, you think you're

going to take your elbow and you're going to put it on the inside of your leg.

You put it right here, and now you start curling.

I'm going to raise my arm up here you can see something very important.

Now, the reason why that's a problem, firstly, is because they're now taking that elbow and

The elbow is actually pushing into the thigh, and by pushing into the thigh, it's giving

Now, if you don't believe that's actually happening, all you have to do is look at the

involvement here of the side, and front delt when I get to the hardest part in the range

Because when it's most difficult – which is right here – then my delt has to kick

The delts are becoming active because I'm pushing my arm into an immoveable object – which

is my leg – and that's helping to get some leverage in the opposite direction.

The same concept as when we're doing a lat pulldown, and you're pulling down, but pulling

Pull your legs up, into the seat, and pull down.

That's good because you're using your legs for a muscle group in your upper body, but

when we're using leverage here of a muscle that's right here, and often times too involved

So it's a different scenario than that lat pulldown.

So then what you would say is "Well, then I can't do that.

I've got to get my elbow off my thigh, put the back of my arm – the tricep – up here

against the inside of the thigh, and then curl from there.

But we've got to go back to what we said in the beginning.

To get a complete bicep contraction and to have the most tension in that contracted state.

Well, if you get the elbow flexion, and you get the supination here, and you come to the

The dumbbell is actually this line here, this forearm, is almost parallel with the downward

force of gravity that's acting on this dumbbell.

Meaning, I could get it – if I got completely parallel – I could stay here for a very

So even though I'm in a more contracted state of the biceps I don't have as much tension

here because, again, the forces are parallel to each other.

The forearm here, and the force of gravity coming straight down.

So what we want to do is, we want to have it to where we're in this fully contracted

state, and we have gravity acting as much down on our perpendicular forearm as possible.

We can do that by changing where we put our arm.

So instead of having it down in the thigh here – I'll tell you right out – you've

got to take your junk, move it a little bit this way, guys, so you can clear some room

Really, in this really high up, inner groin area.

So again, whatever you've got to do to do it.

Jesse just blows and it all goes over that way.

Some guys have to forcefully move a little bit more.

Whatever you have to do, take care of it, and then put your arm right here, deep inside

So now, when I curl up and I go to complete contraction here – Jesse, come around this

You can see that the angle is a lot less vertical, and more horizontal, which is more toward

allowing the dumbbell to be acted upon by gravity.

But I can do better than that because if I take it from here, and I know I've got to

get a little bit more parallel to the ground, I just lean forward a little bit more.

Now I have complete elbow flexion and complete supination here, and I can really, really

feel this thing a lot more than I could, and I've even minimized the contribution of that

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Concentration Curls Aren't Working for You (HERE'S WHY!)

scenario

demonstrate

advantage

force