The Best Concentration Curl Alternative Exercises: Muscle-Building and Exercise Variations

Updated: 21 hours ago


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Most people perform the concentration curl when they want to work on their bicep muscles. This is a great exercise, but there are many other great exercises that can help you achieve your fitness goals. In this article, we will describe the best concentration curl alternative exercises. We will prioritize the muscle-building aspects of the exercises and how to perform the exercises properly. Lastly, we will focus on the exercise variations and the common mistakes people make.


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


What muscles does the concentration curl work?

The concentration curl works the bicep muscles. The bicep muscles consist of the biceps brachii and the brachialis. The biceps brachii is responsible for the flexion of the elbow joint. The brachialis is responsible for the supination of the forearm.

The concentration curl is effective because it allows you to isolate the bicep muscles. It also helps to increase the range of motion, which leads to better muscle contraction.


How to Perform the Concentration Curl

Now that we've covered the muscles worked by the concentration curl, let's talk about how to perform the exercise. For this exercise, you will need weight and a bench. To perform the exercise:

  • Sit on the bench with your back straight and your feet flat on the floor.

  • Place the weight in your right hand and rest your right elbow on your right thigh.

  • Curl the weight up to shoulder level and then lower it back down to your starting position.

  • Repeat this exercise for the desired number of reps



Common Mistakes

One of the most common mistakes people make when performing the concentration curl is not using enough weight. This can lead to joint pain and strain on the tendons. It is important to use a weight that challenges you but does not put undue stress on your body.


Another common mistake is not keeping your back straight. This can cause you to round your shoulders, which can lead to back pain. Make sure to keep your back straight and your chest up throughout the exercise.


Finally, people often swing their bodies during the concentration curl. This takes away from the work your biceps are doing and can lead to injury. Keep your body still and focus on using your biceps to lift the weight.


The Best Concentration Curl Alternatives

Now that we've covered the basics of the concentration curl, let's talk about some alternative exercises. These exercises will help you build muscle and improve your strength.


Exercise #1: Hammer Curl

The hammer curl is a great alternative to the concentration curl. This exercise works the same muscles as the concentration curl, but it also works the forearm muscles.


To perform the hammer curl:

  • Stand with your feet shoulder-width apart and your knees slightly bent.

  • Hold a weight in each hand with your palms facing your thighs.

  • Curl the weights up to shoulder level and then lower them back down to your starting position.

  • Repeat this exercise for the desired number of reps.


Exercise #2: Seated Alternating Dumbbell Curl

The seated alternating dumbbell curl is another great alternative to the concentration curl. This exercise works the bicep muscles and the brachialis muscle.

  • To perform the seated alternating dumbbell curl:

  • Sit on a bench with your back straight and your feet flat on the floor.

  • Hold a weight in each hand with your palms facing your thighs.

  • Curl one weight up to shoulder level and then lower it back down to your starting position.

  • Repeat this exercise with the other arm.

  • Alternate arms for the desired number of reps.


Exercise #3: Standing Resistance Band Hammer Curl

The standing resistance band hammer curl is a great alternative for people who don't have access to weights.


To perform the standing resistance band hammer curl:

  • Stand on a resistance band with your feet shoulder-width apart and your knees slightly bent.

  • Hold the handles of the resistance band with your palms facing your thighs.

  • Curl the resistance band up to shoulder level and then lower it back down to your starting position.

  • Repeat this exercise for the desired number of reps.


Exercise #4: Spider curl

The spider curl is a fun and effective alternative to the concentration curl. This activity targets the same muscles as the concentration curl, but it also works your forearms.


To perform the spider curl:

  • Lie down on a bench with your back flat and your feet flat on the floor.

  • Place a weight in each hand and rest your elbows on the bench.

  • Curl the weights up to shoulder level and then lower them back down to your starting position.

  • Repeat this exercise for the desired number of reps.

Exercise #5: Swiss Ball Hammer Curl

A swiss ball is a great piece of equipment to use for the hammer curl. This exercise works the same muscles as the other two exercises.


To perform the Swiss ball hammer curl:

  • Sit on a Swiss ball with your feet shoulder-width apart and your knees bent.

  • Hold a weight in each hand with your palms facing your thighs.

  • Curl the weights up to shoulder level and then lower them back down to your starting position.

  • Repeat this exercise for the desired number of reps.


Exercise #6: Cable Preacher Curl

The cable preacher curl is an excellent substitute for the concentration curl. This workout targets the same muscles as the concentration curl, but it also works the forearm muscles.


To perform the cable preacher curl:

  • Attach a straight bar to a low pulley and set it at shoulder height.

  • Sit down on a bench with your back straight and your feet flat on the floor.

  • Hold the bar with your palms facing up and your arms extended straight.

  • Curl the bar up to shoulder level and then lower it back down to your starting position.

  • Repeat this exercise for the desired number of reps.



Summary

In conclusion, there are many great alternatives to the concentration curl. These exercises work the same muscles, but they also work the forearm muscles and the brachialis muscle. Choose an exercise that you enjoy and that works for you. Remember to focus on your form and breathing while you're working out.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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