Workouts have become part of the daily lives of many people, especially fitness freaks. The strengthening of muscles and having muscular arms is an indispensable part of almost every bodybuilding program.
Our biceps help us to bend our arms at the elbow. There are specific workouts that help us strengthen our biceps and keep them in proper size and shape. 5 Pairs Of Dumbbell Rack
These workouts have many variations and can be done using equipment like dumbbells, resistance bands, cable machines, barbells, and kettle balls. In this article, we will primarily discuss concentration and preacher curls, how to do them, the pros of cons of these workouts, and the advantages of each.
Both preacher and concentration curls tone and strengthen the same muscle groups, including forearm flexors, brachialis, biceps, and brachioradialis. The short and long heads of the biceps are affected by Concentration curls and Preacher curls.
Concentration curls are a type of bicep curls. They are also called dumbbell concentration curls. You need a bench to sit on to perform concentration curls.
If you practice concentration curls regularly, it offers the following benefits.
Preacher curls are dumbbell curls that you can perform using equipment called preacher benches. It is an effective workout for building biceps muscles.
Put the barbell in the preacher curl machine’s rack and the seat behind the preacher pad.
Bend forward and keep your triceps against the preacher pad. Your armpits must be on the top of the preacher pad.
Now bend down and hold the barbell and keep your hands shoulder-width apart.
Hold the barbell firmly and take out the slack from the bar. Squeeze the biceps and curl the barbell towards the shoulder.
You have to curl the barbell until your biceps, and your forearms make contact with each other.
Remain in the position of the maximum contraction for one or two seconds, and then lower the barbell to its initial position.
You have to repeat the entire process.
Hold the dumbbell with your hand. You must start with your weaker arm.
Sit on a bench and keep your knees apart and keep your legs on the floor.
Bend forward at the waist and place the triceps of the working arm against the inner thigh.
Hold the opposite leg with the non-working arm for better support.
Keep your hand holding the dumbbell in the forward direction and squeeze your biceps to bring the weight near your body.
Keep squeezing until our bicep has the maximum contraction.
Hold for one or two seconds, breathe in, and slowly release the dumbbell back to the initial position.
While doing Concentration curls and Preacher curls, you should avoid making the mistakes given below.
The elbow is getting overextended and chances of injuries and joint strain are increased because the weight is released too quickly. You must lift and lower the dumbbell slowly.
The activation of muscles happens when you are at the top of the life and your hand is closest to your shoulder. If you do not move your hand through a full range of motion, your muscles will not get activated the way they should.
You fail to maintain constant tension by hanging the weight at the bottom of each repetition. You may feel tempted to relax between each repetition, which you must consciously avoid.
Failing to move through the full range of motion may not give you desired results. The biceps get activated the most when it is in the stretched position. So, you must fully lower the weight for each repetition so that muscles get stimulated.
More extending of elbows may happen in Preacher curl because you get the false sense of security due to the preacher pad. Overextending of the elbows increases the chances of injuries and strains.
Your triceps may lose contact with the preacher pad, which must be avoided. If you move your arm, the emphasis will be on the shoulder and not on the biceps. So, you may not get the optimum result of doing Preacher curl.
Having strong biceps is not a matter of vanity but it is more than that. Bicep curls are weight training exercises to strengthen and tone up our biceps.
Often people are not sure whether to include both concentration and preacher curls in their workout routine or stick to anyone. You cannot expect to strengthen and tone your biceps in a few days.
You have to continue doing the bicep workouts to get results. But, if you have a time constraint and cannot include both preacher and concentration curls in your workout routine, it is better to stick to concentration curls.
These are easier to do because you can do it at your home with a dumbbell and seat. But many prefer preacher curls because you have to lift more weight in preacher curls. If you have a preacher bench, then you may include preacher curls in your workout routine.
Bicep curls are exercises that aim to strengthen our biceps muscles. These exercises also help tone our arm muscles. There are various modifications of bicep curls that can be done using kettle balls, resistance bands, barbells, dumbbells, etc.
Concentration curls are a type of bicep curls. They are also called dumbbell concentration curls. They are effective in strengthening and toning a group of muscles in your arm.
Preacher curls are the bicep curls that require a preacher bench. . It is an effective workout for building biceps muscles.
Which is the best? Concentration curl or Preacher Curl?
Both concentration and preacher curls are very effective exercises for building biceps. The techniques used in preacher curls are easier and you need a preacher bench to perform the exercise. Concentration curls need a dumbbell and a place to sit.
What are common mistakes to avoid while doing bicep curl?
Often people try getting quicker results from bicep curls. If you aim at strengthening your biceps and giving them proper shape, you have to do it slowly and with proper guidance.
If you are doing workouts for the first time, you must do it under the guidance of a qualified and certified trainer so that you know the correct techniques. This will help you avoid errors and prevent injuries. When you lift and lower the weights, you should do it slowly.
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