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4 ways to do biceps concentration curls

 If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

Here are the 4 best different ways to do a bicep curl. Incorporate these into your arm workouts; don’t be surprised if you feel a new type of soreness the next day.

Set 1: Do this set with supination — that is, start with your arm braced against your inner thigh, palm facing back at the bottom, and then twist your palm to face up as you curl. At the top, at peak contraction, your little finger should be higher than your thumb.

Set 2: Do all reps with your palm up — in the supinated position. In other words, don’t twist your hand.

Set 3: Go back to supinating, but do your concentration curls standing — Arnold style. He was also a big fan of supinating his hand — and he built some incredible biceps.

Set 4: Kneeling single arm curl Your biceps have two functions: to bend your elbows and supinate your forearms. Doing both with heavy weights and low reps leads to fast results. When you do these curls from a kneeling position, with the weight on one side, your obliques work overtime to keep you upright, giving you another way to target your core and biceps simultaneously.