Concentration Curls Exercise Using Barbell or EZ Bar
Alternate Name: Barbell Concentration Curl; EZ Bar Concentration Curl
Sit down on a flat bench or military bench and, while holding a barbell or EZ bar, bend over so that you can rest your elbows on the inner side of your upper thigh area. Your arms should be almost fully extended. This is your starting position.
Lift the bar until it's a few inches away from your chin and then lower it back down again. You should always keep tension in your biceps, which means you shouldn't lower the bar down until your arms are fully extended (straight). Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely when you lower the bar
Don't do this exercise if you are a complete beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load up the bar with more weight.
This exercise is a classic exercise for building the biceps. This is the one that can pack on slabs of muscle onto your arms very quick. The only problem that you may have with this exercise is that it might not be the most comfortable of exercises due to the awkward way you need to set up and sit. Thus, you may need a few practice reps with an empty bar to find your optimal positioning for your legs and elbows.
This exercise doesn't require much finesse. There is no mystery to building big biceps; just go hard and heavy and you will see results. A variation on this exercise is using a straight bar because it may be more comfortable for gripping.