For my first exercise post, I wanted to share one of my favorite arm workouts. I know, most of you expected tips on my epic leg press, but let's do arms. These are one of the few concentration curls where the extra skin on my lower arms does not get in the way.
What is a concentration curl and why am I doing one?
When compared to the other exercises (including chin ups and typical dumbbell curls), the concentration curl came out on top, eliciting significantly higher muscle activation of the biceps than any other exercise tested.
Concentration curls isolate the muscle more so than in any of the other exercises. They work the entire bicep, allowing for elongation, peak, and strength. Additionally, when you do other exercises, they tend to activate/work the other muscles (secondary muscles often activated doing biceps include the anterior deltoid and brachioradialis). This means all of your effort is not directly aimed at your bicep--extremely annoying if you're attempting to grow or target certain body parts.
What is a concentration curl and why am I doing one?
When compared to the other exercises (including chin ups and typical dumbbell curls), the concentration curl came out on top, eliciting significantly higher muscle activation of the biceps than any other exercise tested.
Concentration curls isolate the muscle more so than in any of the other exercises. They work the entire bicep, allowing for elongation, peak, and strength. Additionally, when you do other exercises, they tend to activate/work the other muscles (secondary muscles often activated doing biceps include the anterior deltoid and brachioradialis). This means all of your effort is not directly aimed at your bicep--extremely annoying if you're attempting to grow or target certain body parts.
21s (Seated Concentration Curls)
The routine itself is quite simple, but the results are legend...wait for it...dary.
You do want to be careful with the weight you choose as they seem super easy at first. They're a great creeper of a workout. I currently use 7-10 lbs (comparison: I curl 15-25 lbs).
Note: I was taught to do these sitting for full concentration. I have seen them done standing, but you risk swinging your arms and you end up losing the isolation you want. This exercise can also be done against an elevated bench, however due to my height and extra skin, I find this very difficult.
Why are they called "21s"?
The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep:
How to Properly do the Routine
The routine itself is quite simple, but the results are legend...wait for it...dary.
You do want to be careful with the weight you choose as they seem super easy at first. They're a great creeper of a workout. I currently use 7-10 lbs (comparison: I curl 15-25 lbs).
Note: I was taught to do these sitting for full concentration. I have seen them done standing, but you risk swinging your arms and you end up losing the isolation you want. This exercise can also be done against an elevated bench, however due to my height and extra skin, I find this very difficult.
Why are they called "21s"?
The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep:
- The first seven reps come from the floor up to a 90 degree angle (mid way)
- The second seven reps hit from the shoulder down to that same 90 degree angle (mid way)
- The third/final set of seven reps are the full range of motion of a normal curl.
How to Properly do the Routine
- Find a bench where you can sit with your knees bent. Your thighs should be parallel to the floor.
- Spread your legs so you can fit your arm comfortably swinging between, but keep a good platform.
- Place your elbow in the middle of the thigh length, with the tricep resting against the thigh (right on right, left on left). You will want your elbow perpendicular to this thigh.
- You should feel like your arm is being supported and restricted by your thigh.
- Curl upward until you make a 90-degree angle at your elbow.
- Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
- Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
- Lower the weight back to the 90-degree elbow position and repeat six more times.
- Now, allow your arms to return to full extension.
- This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.
- Repeat six more curls through this full range of motion to complete a total of 21 curls.
- Repeat 3-5 times.
Benefits of 21s
Increased Endurance, Seated, Obese Friendly, Extra Skin Friendly, Easy,
Muscle Confusion, Newbie-Friendly, Time Saving, Isolation