Enhancing Skills

Focus Curl

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell focus curl (AKA: concentration curl) is an isolation exercise that targets the biceps muscle.

Stretch to do prior to exercise:

  • Arm circles
  • Wrist flexor stretch
  • Shoulder stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or cycling
  • Dynamic stretching for the upper body, such as arm swings and shoulder rolls

How to select the proper weight: Choose a weight that allows you to perform 8-12 reps with proper form.

Proper form:

  1. Sit on a bench with your feet flat on the floor, and hold a dumbbell in one hand.
  2. Rest the elbow of the arm holding the weight against the inner part of your thigh.
  3. With your palm facing up, curl the weight up towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement.
  5. Lower the weight slowly and with control.
  6. Repeat for the desired number of reps before switching to the other arm.

How to reduce the difficulty: Perform the exercise with a lighter weight or use a resistance band.

How to increase difficulty: Increase the weight or perform the exercise with a slower tempo.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: This exercise can be completed in about 10 minutes.

Body Group:

Arms

Muscle Group(s):

Biceps, Forearms

Muscles used:

Primary:

Biceps Brachii

Secondary:

Brachialis

Tertiary:

Brachioradialis

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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