EZ bar curls to EZ cable curls to standing dumbbell curls: this is an example of how I do drops as a tri-set by using 3 very similar exercises, each one progressively lighter. Not with curls at least. I know heavy curls builds bulk in the bicep but would doing light concentration curls build up the bicep peak vs. doing it heavy work faster????? I also performed negative curls with 30 and 40 pound weights, finished with 40 lb dumbbells. Barbell Curls —-is the most popular Bicep exercise and for good reason.Its the best exercise to build overall size of biceps. Yeah, the ones Arnold did in Pumping Iron. Man, those things are dated, right? In the second method, a partner can assist a forced negative at the end of a hard set. The most obvious negative (pardon the pun) of negative reps is that it’s highly stressful, placing the joints under a lot of stress, due to this extra weight. So after a heavy back workout i go onto biceps, i do 3 sets of heavy barbell curls about 37.5kg(heavy for me) and 8 reps, and then i move onto concentration curls, but when doing them i go as light as 10kg dumbbells and was just wondering if this would promote muscle growth? So on concentration curls I try to do what i can with the weights I can lift then when get to 30lbs I switch to a concentration curl position and I squeeze the curling bicep while trying to lift it and using my other hand ... you're essentially doing a negative rep. Heavy day- where your workout is around 80-90% of your effort, and do 6-8 reps. Focus your movement into explosiveness on the concentric part of the rep, and squeeze at the top of the curl. The 20%-30% load-increase for the negative vs. the normal concentration curl improves its already superior muscle activation by a whopping +40%! Do 4 sets total. Negative movement really improves muscle growth as well as improving strength. A. Dumbbell concentration curls, seated, supramaximal weight, negative eccentric* Dumbbell ... can make a significant difference. Posts about Concentration Curls written by vikas87. Some trainees use the concentration curl as a lighter, finishing exercise for the biceps once they have done heavy barbell or cambered-bar curls and preacher curls. If possible, using a more sensitive assay may help. Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. Standing curls allow you to overload your arms with more weight, in part because you can use a bit of body English to keep a set going. 04-18-2014, 07:30 AM #30. Concentration curls are one of the most thought of bicep movements; Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator of the bicep, and moreover, the long head of it. Light day- where you exert around 60%-70% of your effort and do 10-12 reps; this results in muscle hypertrophy. This machine is probably my absolute favorite exercise for using negatives. 03-25-2006, 02:11 PM #2 taiboxa These 2 Biceps Moves Prove You Don’t Need Heavy Weight To Grow Big Arms. But that’s not all. Whilst we now know concentration curls yield up to 97% bicep activity, to prevent plateauing, incorporate cable curls (81% bicep yield) and the good old fashioned chin-up (80% bicep yield). First let's do 3 sets of 8 heavy reps. Use a 3 second negative, and then drive the weight down hard. The following post outlines the 7 key benefits that come from integrating bicep curls … Make sure that during the triceps superset you want to go as heavy as possible for 5 reps and you will need to lower the weight slightly on the last round so you can complete 5 reps plus an additional 3 negatives on each station. Dumbbell Concentration Curls: Dumbbell Concentration Curls isolate the biceps and are good for getting a peak contraction in the muscles. Concentration curls prevent you from cheating and force you to perform each rep with perfect form. ... and grab a pair of dumbbells that are much lighter than you’d typically use for hammer curls. Compare, for instance, the load you use on standing barbell curls versus seated concentration curls. Incline concentration curls… Know concentration curls? Concentration Curls. While he preferred to do them standing you can also do them seated as most people do. And finally, I'd finish up with biceps, where I'd do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls.' Concentration Curls. During dumbbell curls, supinate your wrists so that your palms are facing your sides at the bottom of the movement and facing up at the contraction. My absolute favorite exercise for using negatives a slow negative ( 4-6 seconds on each negative trainees feel concentration! 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