Six Pack Ab Program Reviews

Concentration curls are great for building bicep mass and peak. The secret however is to not over use them when training your biceps. Too much sets and repetitions will over train your arms and lead to over training. So in this article will briefly explain what this bicep exercise is and how to use it to build big arms

Here is how to perform a concentration curl using a dumbbell

You want to site at the end of a flat bench. Keep your legs stretched apart so that you can place your elbows on your thigh for support. Grab a medium weight dumbbell-with your palms facing upwards. Select a weight that will give you 10 repetitions to failure

Now lean lightly forward slightly, plant one of your arms onto the inside of your thigh and simply allow the weight to hang. You may keep the other hand planted on your other thigh for support.

Now slowly curl the weight up while keeping your upper body in place. You also want to keep your elbows and upper arm still. When you get to the top hold the contraction for a count of 3 and then slowly lower the weight. This is one repetition of concentration curls Repeat this biceps movement until you can no longer perform another repetition

Switch arms when you are done and repeat. The key to this biceps exercise is to use just enough weight to allow you to take the set to failure. If you reach a point where you can not perform another repetition simply use your free hand to help the other hand complete the repetition

Here is what a typical bicep workout for concentration curls might look like:

Perform 10 repetitions to failure then rest 30 seconds and repeat the concentration curls with the same weights again. This might give you another 6 repetitions. Then rest another 30 seconds and repeat the movement again. You might end up doing another 4 repetitions.

Here is how it will look:

1st set 10 reps

2nd set: 6 reps

3rd set: 4 reps.

Be consistent and perform this concentration curl routine every five days. It will give you bigger arms that everyone will envy.

Want Big Biceps Now? Then download my free ebook that shows you the secret ways to use Concentration Curls to Build Big Biceps Fast.

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”