Concentration Curls Aren't Working for You (HERE'S WHY!)
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- Опубликовано: 28 фев 2018
- Concentration curls are one of the most popular isolation exercises for building bigger biceps but that doesn’t mean they are the most effective. In this video, I’m going to show you why concentration curls are not working for you as much as you may have thought if you are trying to build big arms. I will break down the most common mistakes made when doing the exercise and then show you a more athletic alternative if you want to make even better gains when training your arms.
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To start, it helps to define what the goal of the concentration curl really is. Most would agree, it is a bicep exercise done to get a peak contraction on the muscle. It is an isolation movement that can help you to build a better mind muscle connection with the biceps and ultimately get it to grow bigger. I would agree with the latter half of this but only if you perform the exercise the right way and learn how to get more tension on the arm during the movement.
To that end it helps to discuss the position of the arm during the concentration curl. I see many people rest their elbows on the top of their thighs when doing the exercise. This is just wrong. You are essentially creating a see-saw effect when you lower the arm on every rep and are using momentum to get the arm back up to the top. Most will not make this mistake however and instead will lower their arm onto the inner portion of their thigh.
The issue here is that pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement.
Some would then think that they just have to slide their arm even further down towards the floor to clear the elbow from the thigh. The problem here is again, the arm when curled into the top position is almost parallel to the downward force of gravity. This takes the tension off of the bicep in the very position that you want it to be at its highest.
The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep. That said, I still think there are much more effective ways to train your biceps in a more athletic way and in a way that places even more tension on the biceps in their peak contracted state.
Check out the walk away curl shown at the end of the video for a demonstration on how to do this with either a set of bands or access to a cable machine. You will feel the difference immediately and also be able to take advantage of the isometric biceps contraction that occurs in the middle of every rep that doesn’t necessarily occur on a classic dumbbell concentration curl.
If you are looking for a complete program that puts the science back in strength to make every exercise you do more effective (and therefore result in better faster gains than ever before) be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and start looking like an athlete in as little as weeks from now.
For more videos on how to get bigger biceps and the best way to do curls for bigger arms, be sure to subscribe to our channel here on youtube at / jdcav24 
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ATHLEAN-X™ dude these worked for arnold but not us?
Jeff you are the professor ✌️
Hey Jeff just wondering if the athlene x program give away is still going
Hehe figured it out thank you
I’d like to see one of dead lifts
when Jeff is finish with a set, the weights take a break
diazjd93 I’m fucking weak😂
diazjd93 already seen this comment but idk when
xD
I like that
The joke was hilarious but it would had been 5 times more funnier without the spelling mistake
Jessy just blows at it and it goes away had me crackin up.
HardcoreMotors Jeff's a savage
Same 😂😂
He knows Jesse can’t reply otherwise he’d interrupt the video 😂
i swear if jeff wasn't doing this he would be cracking jokes lol
I was half expecting a hand to come out from the camera and smack Jeff. Lmfao
"I'm pushing my arm into an immovable object, which is my leg" lol
U heard that shit, i was like shit i can move my legs that must be my problem
Both of you are dumb as fuck
@@test111DDD fuck
Never skip leg day, and you too can wield immovable objects as legs.
@@robertcopp2411 This needs way more likes :-D
Jeff stop spying on me and shutting me down...everything I do is wrong
HERROPREASE HERRO lol
🤣
Oh, hush...
Bro it's unbelievable I just did this one now.. and this video pops up.. I ain't even finished I'm just resting from doing the third set
@@mdxscorpion6274 LOL fucking same. I was finishing the third on my left😂😂😂😂😂😂😂
Damm those biceps have their own bicep 😆
that just reminded me of that spongebob episode lmfao
Louis Auto lol
Biception
Tim Fara haha
Black Troy McClure ohh better to call it a globe 😆
"Put your arm deep inside your groin"-Jeff cavaliere 2018
Some people need to do a lot of effort to move their junk but Jesse can just blow on it and it moves away... 😂😂
BrickFilmsCinema this got me laughing so hard damn
Truth.
thats what she said
That joke about Jesse made me laugh so hard! “Jesse just blows it out of the way.” 🤣🤣🤣
Same I was literally crying
@@scycosnake3964 poor jesse though getting done like that
😂
Boolies ;(
This person is not normal, he can make a 8 minute long video just on concentration curl🤯👏
And then end it with "ACTUALLY do this"
Legend says that Jeff's biceps can crack a man's skull
The Terminator he's the new terminator of bad exercises and unhealthness
Jiacheng Yao How so?
Some Guy He means the opposite man...
Not a legend. Common knowledge.
Lol
Laughed so hard about the moving your junk bit. I like how he doesn't smile or say he was kidding. Solid comedic delivery, Jeff.
bro violated jesse 😭
I’m nearly 63 and back lifting. Watched your graduated bicep curl video (curl and 9 short curls to bottom) yesterday and tried it today. Man I’m feeling it tonight. Great instruction!
Trust me, when he burns here eyes
adriel warrior nun
5:25 “Even though it’s always gonna pop out because, I’m fcking jacked”
Carter Geier he'so humble
V shred is watching
Karlito fitness expect a V Shreds video on this in 2023
Karlito fitness V-shread maybe watching - but not understanding!!
For sure! HAHAHA 😂👌
In the shadows
Tony Abraham Maybe by then he’ll be able to annunciate his way through a few sentences- probably not though.
Jeff Thank you for your channel. I've lifted weights a lot since I was 18, did a lot of physical training for 8 years in the Marine Corps, and I am now 38. I've watched so many exercise you tube channels and yours has helped me the most by far when it comes to learning things I did not know before. I love implementing new exercises and techniques into my workouts that I learn from your channel. Seems to be shocking my muscles into growing more consistently than all the tricks and routines I've used through the years. My body hasn't transformed this fast since Paris Island.
I’m trying to finish my workout dude. come on, tell me the proper way to do this.
RP videos are straight to the point. Leave this trash
😂💯
4:34 jeff just ended jesses life right here XD
Jeff, can you talk about proper breathing and core contraction while lifting?
Jeff Cavaliere's Resistance Tube This would be helpful, i feel like i'm doing something wrong in this department.
Jeff Cavaliere's Resistance Tube ask him on his ig
Devin Alvarez Same. I feel like even when I take in a breath and try to contract my core, somewhere during the concentric portion (mostly during pull exercises) I begin to lose core tightness/I can't seem to tighten it enough at times. I can sometimes do it very well, other reps, not so much.
Jeff Cavaliere's Resistance Tube you don't need to consciously contract your core hard, just stabilize with your core. But you don't need to actually flex your abs
Jeff Cavaliere's Resistance Tube why are you commenting on the video just ask Jeff the next time he uses you
I REALLY needed this video today! Thanks, Jeff. Been working hard to overcome poor mind/muscle connection with my biceps. Thanks for the tips!
Hey Jeff i cannot thank you enough for all the amazing info. I cannot believe this is available for free..Much respect and good luck in all your endeavours my friend.
Why you gotta throw heat at Jesse 😂😂
He bashes Jesse in every video.
Hey bro, we really need to get in touch with our inner Jesse, and then **TURN IT INTO OUR INNER JEFF**...lol
Jeff you should slow down when explaining how it works. V shreds can barely keep up and understand at the same time.
Why does every one make fun of V shred? I really want to know.
Phi Van because he copied a lot of jeff’s old videos and tried to regurgitate the information in those videos without giving credit
Ex Faker youre just slow bro
The Filipino Minimalist you’re slow for not understanding his joke
This is gold! 😂
This video is outstanding. I really like how you kept me guessing the whole video until the end. It was like a "who done it thriller". Thanks Jeff. You tops
“This is what you’re doing wrong, so maybe you should do this.”
Me: awesome I’ll try that.
“But... “
Me: oh okay so that one isn’t as good either, this new technique he’s showing should be better, I’ll do that inste-
“But..”
Me: uh.. okay Jeff. I’ll just do that OTHER new one you’re showing me right now-
“But..”
DAMN IT JEFF
hahahaha
ruclips.net/video/ELAgBaJHsn0/видео.html
haha was thinking the same
All 14 of v shreds secret accounts disliked the video
I wasnt a big fan of this guy until I needed proper sound advice .. isolation and form this guys the best in the business . Iv been struggling to isolate biceps without working to much forearm. My number one go to channel now
Thanks for this amazing tip, I tried these tonight and wow what a huge difference - I could feel it in my biceps big time. Jeff you're helping to literally shape my life, thanks for being an awesome human being !!
Hello Jeff, I love your channel, you are so knowledgeable and your advice is always 100%. Following your instructions kept me from wasting time and effort doing the wrong excersiise .
Best channel for workouts tips. So thankful for your videos man! 👍
Amazing guy I've improved my gym technique so much since watching your vids
I'm excited to try this out. Your knowledge and dedication is bar none. Thankyou for all the tips and tricks I'll make sure to pay them forward when ever I can.
Jeff I've been following you for about a year now and my body has transformed i gained 6 lbs of muscle and my body is definitely taking shape. I went from an ultra marathon runner to a building machine. I'm now finding a balance between it all which was the hard part but hey im improving everyday. Thanks for the inspiration and motivation! I guess momma was wrong i'm still growing.
Like Denzel said "My Nigga"
This is one of the few youtube ads I willingly clicked on knowing its an ad.
Hands down, most informative work out channel. Keep up the great work and great content🤙
Already seeing strength gains from using your lifting techniques, glad I found this channel!
Jeff is like from a another planet cause because of this man im shredded than ever before. Love men.
Hey Jeff just wanted to say you've been one of the greatest influencers of my lifestyle and your constant uploading of highly informing content has inspired me to pursue my career as a physical therapist. Much love to you Jeff, and thank you for inspiring me and so many others in pursuing all aspects of scientific based training to develope the best possible physique achievable.
Nate Erwin that’s great man, I’m a junior in college going into physical therapy school after my bachelors in kinesiology. Great field. If you are looking for more physical training then you can also look into a Degree in Athletic Training which Jeff did as well.
1:54 JEFF: "Let me raise my arm up here so you could see something VERY important: YOUR PUNY ARMS VS MY HUGE ARMS" 😂😂😂😂😂
Definitely enjoy this fitness channel the most, helps with gains while also keeping it about athletic builds rather than pure bodybuilding, which I find isn't as functional.
That was a damn awesome breakdown, I used to do them quite a lot but substituted those seated concentrations with Arnold curls and seated concentrations with cables. The seated dumbbell concentrations never felt like I was getting the right stimulus out of them, but your form tweak look interesting. Definitely gonna try those standing ones!
please tell me what he say i dont know english so much if you tell me i can translate
4:34 LMAO. It Would Be Funny Is The Camera Guys Jessie Just Turned Around And Started Walking Away haha
Great video, Jeff, it’s all appreciated. I purchased your online plan, solely because of all of your great videos. Thanks again
A tortoiseshell is about to grow out of his bicep
Looks like he has two baseballs in his bicep when it’s fully contracted.
Jeff! This is exactly what I was looking for. I needed a new bicep exercise because standing curls and hammer curls were getting stagnant. Thank you so much for your well explained and quality content! :D
You still working out? If so, you're probably a bit bigger than you were when you posted this comment! And btw, you still doing concentration curls?
I really appreciate this channel. Already seeing and feeling the positive results from very informative information.
I love your channel. You really know and understand anatomy and physiology. You teach well. I’ve made adjustments based on your knowledge. I am now able to see others in my gym do sets the traditional way and I burst at the seams ‘please watch Jeff’s vids!’
Jeff, could you make video discussing the benefits of explosive lifting vs. slow lifting? Do certain workouts work better with one method?
V Shreds gonna do a video of this in 2 years.
Thank you for making working out easier man, every video you make I learn something new
Bravo. Cleverly explained as always. Thanks Jeff!!
Jeff, could you do a video about scoliosis and lat imbalance please?
V Shred has nothing to move over to the side
Jahim Uddin it'll be elbow in vag for v.
Best channel ever fixed my lower back and golfers elbow and taught me how to work around injuries.
You are awesome at what you do. It's like having a personal trainer and scientist at your fingertips. Thank you for breaking it down today.
Inconspicuous ass jab at Jesse 😂
Jesse just blows and it moves out the way some guys have to forcefully move it more hahahahahah I’m dead 😂😂😂
Surprisingly spicy burn from Jeff!
This guy knows his stuff. His technical arguments make me replace old exercises with more effective and efficient ones.
Thanks for making these videos for us, Athlean
I love that Jeff makes stuff difficult for himself to show that even he still gets all the tension and that sciency stuff 😂 which gives others confidence that even for as long as he’s trained he is still human and faces challenges
I wish I could like this 2 times because of 4:33 XD lol wtf
SuperDan same xdddd
😂😂
That was some funny shit. Poor Jessie...
I love the dynamic between those guys. They both got me into fitness and I can't thank them enough lol
My junk is so big I need a spotter when I move it to the side.
Good stuff, thank you. Keep up the great work Jeff. Your guidance and insight have helped me remain injury free for sometime now.
I love it, I have used ur technique tips in my workout and already see the difference. Thank you!!!
Dat Jesse shade doe XD.
You are hot
How about writing something and actually making some some sense?
😂😂
Your bicep is abt to give birth
Hello Jeff I'm 21 years old from Saudi Arabia i have been watching your channel for 2 years. I learned a lot from your videos thank you very very very much you are an amazing person and keep up the good work.
This for sure is a true professional and thank you for sharing 🙏🏻
Jeff do a updated video about leg extension an reverse leg curls is that also bad for your knees ?
I knew he'd say that you can't rest your elbow the second he said "spot what's wrong here." Anything that involves rest in the gym, Jeff is allergic to 😂
Thanks Jeff I had made every mistake you mentioned and it hurt like the dickens to have my boney elbow dig into my soft leg muscles. I'm 75 and trying to get back into some semblance of shape.
Thank you for this. I tried and felt more pressure on the biceps now - best feeling ever.
1:57 ''So you can see something very important'' MY BICEPS!!!! HAHAXD
Me thinking: killing my workout today.
Me after watching Jeff: all for nothing 😐
I'm a hard gainer who has been especially having trouble w/ my biceps. This just helped me figure out exactly what my issue was!
hey, Jeff! Jjust wanted to thank you for taking the time of writting down those descriptions in every one of your videos. It shows the "no bullshit" side of this channel, if you don't feel like watching it or you can't for whatever reason, everything is there in the description.
Most of the time I watch your videos but I take notes from the descriptions to keep at hand (it's hard to find the exact video you gave a tip) and find the stuff I wanted.
Thanks a lot!
1:57 jeff raised his shirt arm and i almost shit myself
When you find out your whole life is a lie. Jeff, I appreciate you very much. You show everyone how to become better and different ways of doing it. Thank you soooo much!!
Love the videos as all ways! I think a really great idea for a video series would "top 5 exercises for each of the main muscles" so for example your top 5 exercises for chest, top 5 for quads, top 5 for rhomboids ect ect, that would really help allot of people out! And give us an Interesting insight what really works for you! Peace
How is there already a dislike? The video posted 30 seconds ago wtf
Kojack ikr huh
Haters ain't got time to waste bruh 😂
Some are subscriped to dislike I guess
Pressing a button isn't that time consuming
Kojack because he's making the curl more complicated than it really is. Just curl the damn weight! No need for al the step backs and crap. Besides, you're getting most of your work on pulling exercises. Why make this simple supplementary exercise so damn complicated?
"jesse just blows it away" *blows* lmfaooo
So useful... I swear this is what I was exactly thinking about today , it wasn’t working for me .... thanks a lot !
Amazing Videos Jeff. Thank you, helped alot
I used to be a fitness expert like you, but then I took a doughnut to the mouth
thebeast8theman - Underrated comment ☺
Bringing back a classic
I am among my people
underrated comment~ (we need this to be a meme here)
I hoped this meme had died a few years ago
Please Jeff show us, to all your followers how much you can lift in excercises like bench , pull down bar, bicep curl, tríceps etc
Yo I never scrolled down a video comment an it was just jokes an laughter this amazes me how this video built this community I think it's awesome keep up the work guys
Thanks Jeff, your channel is really the best
4:35 LMAO!!!!! IM DYING!😂😂😂😂 Jesse just blows it! 🤣🤣🤣🤣
Damn poor Jesse he did nothing wrong he’s getting harassed for no reason 😭
Right before arm day! Thanks Jeff
John Arm day lmao 😂
Ryan Haydon ?
Ryan Haydon Don't skip leg day my son.
Cool, good advice with the cables. Thank you.
Thank you, for your thorough and accurate body building information. I use it, DAILY!!
Legend says Jeff would come back in the future as the Terminator.
I don’t think I’ve done a concentration curl in over a year since I discovered this RUclips channel.
Jeff, you are getting huge my man! The gains don’t stop no matter what 💪👍
Come back to this to thank you Jeff, 9 weeks into my gym after many years off, I had been finishing with Con Curls pretty well doing them like the 2nd example you showed but just wasn’t really liking it which made me look for this vid. Today I did on the cables man they were good hard as F no need for heavy weight or the step at this point. Awesome stuff thanks heaps for the help Jeff.
This is the first thing I already knew: ')
"Jesse just blows it out of the way"
Jesse: why am i still here? Just to suffer?
thank you sir you're a champion keep teaching us the right way to train. you have been a great inspiration to me and my progress again thank you!
Love the exercise that substitutes for the concentration curl. Thanks!
Sounds like Jessie got awesome blowing power :D
Jeff, could you do a "How to Fix scoliosis and lat imbalance" please?
Peter Pan I'd like to see this too!
I used to have lat imbalances as well. Do pull ups but with a different variation. Pull to your left side and then go back down, then pull to your right side. Just keep doing it that way instead of pulling up straight. And also do more unilateral movements
ravin raaj thank you
Hey did you ever figure this out bro?? I have scoliosis in the upper portion of my spine. It’s bad to the point where it actually is pushing my ribs on one side. One side of my back sticks out further than the other side (near my shoulder blade area). If you found a solution to help back proportions, please let me know !
CheeeezPIC a lot of unilateral movements and make sure your form is really good before you start squatting, deadlifting, or benching a lot of weight