The Body Sculpting Bible for Women (98 page)

Concentration Curl

(One arm at a time)

The name concentration curl should not just be applied to this version of the biceps curl. It should be applied to every exercise we’ve discussed or will discuss in the book. Putting your mind into the muscle and focusing every bit of your attention on the exercise you are about to do is the surest way to reach your fitness goals in the quickest amount of time possible. In the picture of our model demonstrating the concentration curl, look at how her eyes are focused on the exercise movement. Her results and the results you will soon achieve are a direct result of the focus and intensity you put into every set and rep of an exercise.

PROPER ALIGNMENT

You can do the concentration curl in a seated position or while standing.

Whatever position you choose, bend over at the hips and take a dumbbell in one hand. The dumbbell weight should at first be light so that you can practice perfect form.

Sit at the edge of a bench and support your arm by resting your elbow on your thigh.

TECHNIQUE AND FORM

Do not curl the weight straight up to your chest. You must curl the weight with your arm angled in toward your body. This will help make certain that the exercise motion is correct, following the direction towards your shoulders rather than your chest. To start, bend over at the hips and fully extend the arm that you will be exercising while the other arm is resting on your thigh.

Begin curling the weight while you also begin rotating your wrist.

Curl the weight towards your shoulder and contract the biceps muscle as hard as you possibly can, while keeping your arm pointing at the ground.

Once you reach the top of the movement, hold for a two-second count.

Slowly lower the dumbbell back to the starting position, resisting the weight the entire way down.

Without rest or momentum, once again start curling the weight towards the shoulder with great focus and concentration. Once you have completed the desired amount of repetitions, switch arms and do the same amount of repetitions.

FAQ:

Why do I feel this exercise more than any other biceps exercise?

ANSWER:

You can bet that it’s because you’re focused on truly squeezing and contracting the biceps at the top of the movement. Most people just go through the motions of exercises and pay little attention to making sure that they are consciously squeezing and contracting. This additional bit of mental focus really works your muscles. This applies to all exercises!