Concentration Curl: The Secret to Bigger Biceps

The Best Biceps Exercise, According to Science

Have you been training your biceps wrong? When you think of bicep exercises, you might picture someone doing a classic dumbbell curl. It’s a popular choice for a good reason—it’s simple and effective. However, science reveals something surprising about the best biceps exercise. Drumroll, please… The winner is the concentration curl!

The Science of Bigger Biceps

Let’s dive into the details. The human body is a fascinating piece of machinery, and when it comes to strength training, it’s wise to rely on science for optimal results. A group of researchers aimed to discover which exercise effectively targets the biceps brachii, the muscle that gives your arm its eye-catching shape.

In a study, 16 healthy men and women performed a one-rep max (1RM) for eight popular biceps exercises, including the barbell curl, preacher curl, and hammer curl. Using electromyography (EMG) to measure muscle activation, researchers identified which movement engaged the biceps the most.

The Results

Here’s the breakdown of the exercises tested:

Exercise	EMG Activation Level
Concentration Curl	Highest
Cable Curl	Second Highest
Chin-Ups	Third Highest
Barbell Curl	Lower
Preacher Curl	Lower
Hammer Curl	Lower

The concentration curl topped the list for biceps engagement. The cable curl came in second, and chin-ups secured third place.

Meet the Concentration Curl

So, why does the concentration curl come out on top? The beauty of this exercise lies in its simplicity and effectiveness. According to Jack Claxton, a Level 3 Personal Trainer, the concentration curl enforces strict form. This means your upper arm is braced against your inner thigh, eliminating swinging or momentum. Your biceps do all the work, leading to a maximized contraction.

Here’s how to perform the concentration curl:

How to Perform the Concentration Curl

Sit on a bench with your legs spread apart.

Grab a dumbbell with one hand and rest your elbow against the inside of your thigh.

Curl the dumbbell towards your shoulder while keeping your upper arm still.

Lower the dumbbell back down in a controlled manner.

Repeat for the desired number of reps.

Claxton suggests starting with 3 sets of 10 reps. Focus on how your muscles feel rather than just lifting heavy weights. It’s not about how heavy you go – it’s about how well you feel the muscle working, he says.

The Benefits of Concentration Curls

One of the best parts? The concentration curl minimizes the involvement of your anterior deltoid (the front part of your shoulder). This means your biceps get all the muscle-building benefits without your shoulders stealing the spotlight.

If you haven’t added the concentration curl to your arm workout yet, now’s the time! It’s scientifically backed and proven to be one of the best exercises for building your biceps.

Useful Links and Features

For more insights, tips, and tricks on fitness and health, check out the T3 newsletter. You’ll receive smarter living tips delivered straight to your inbox!