How to Perform Concentration Curls for Bigger Biceps

Even if you step into the gym with no intention of cheating on your fitness training you might end up doing as you progress in a tough set of exercises. It’s something that a fitness enthusiast who is into biceps curls, would identify immediately. This exercise is extremely effective when it comes to building momentum and shooting for the bigger biceps. Proper execution of bicep curls will itself eliminate the practice of cheating with the curls as you work for a longer period. Unlike most of the body-building workouts, concentration curls make you work on each arm individually, this can help in working on your weaker side if you have one.

The slow & steady pace of this workout exercise is excellent for inducing tension that helps in squeezing your biceps. This workout primarily puts your biceps to work, & results will follow the topped shape of the sleeve-busting arms.

Building Bigger Biceps:

You have to put more into it, than just doing bicep curls. Workout is just one component of achieving your fitness goals. You have to consider other factors too. Building bigger arms increases the overall muscle mass and makes you stronger.

  • Regulate your diet: A thumb rule for gaining muscles is consuming more calories than burning for gaining weight. Make sure you distribute the healthy calories evenly throughout the day in your breakfast, lunch, dinner & post-workout snacks.
  • Get Stronger: But the Strength not just the size. Also, focus on full-body strengthening, it’s not realistic to strengthen a particular muscle group of your body. Increase the overall muscular mass of your body.
  • Rest: Your body repairs and heals itself when you rest. Taking appropriate rest is essential for your muscle growth. Make sure you give the proper rest and break, follow the proper rest routine.
  • Track Progress: Keep a track of your weight & measure the width of your arms every two weeks. If the arms are not bulking up, then check your training if you are doing it properly or compromising on your diet.

Muscles targeted in Bicep Curls:

Multiple muscle groups of your arm are engaged in concentration curls. The muscle groups that are directly targeted includes:

Brachialis muscles                              Biceps brachii

Flexor digitorum                                  Tricep brachii

Serratus anterior                                 Pectoralis major and minor

Rectus abdominis

Benefits of Dumbbell Concentration

1)   Strength & Size Gains

Concentration curl is the primary bicep-building workout. The arm is placed in the anchored position, the biceps receive greater tension than the standard bicep curl. This workout is highly effective for strengthening your biceps muscle & boosted biceps hypertrophy. Building the biceps muscles is not just for showcasing—  improves the performance at the gym and other workouts.

2)   Better Athletic Performance

The concentration curl offers a major boost to athletic performance. Sports that involve swinging, throwing, rowing & other similar motions primarily depend on how strengthened your biceps are. Doing concentration curls helps a lot with that. Adding them to your training regime will give you an edge over the competitors.

3) Improved Aesthetics

Everyone wants to have bigger arms, biceps popping out of their sleeves, improving their overall aesthetic. Concentration curls are very effective for developing those defined bulky muscles. It’s simple to learn & improve in no time.

Eccentric vs Concentric Moment

Picture yourself doing bicep concentration curls. While you lift the dumbbell in the concentric phase, the bicep curls into a ‘cannonball’ like position, lowering it slowly will make the bicep resist weight while extending – this phase is called eccentric.

Eccentric workouts subject your muscle to greater tension & too for longer time intervals they generate a greater trauma which in turn stimulates more muscle growth. The bottom line regarding mastering the eccentric workouts is the foregoing rookie mistake of rapid lifting & lowering weights for achieving the highest rep count.

Concentration curls

Unarguably concentration curls are one of the most efficient workouts for maximizing bicep growth when done in workout clothes. It completely isolates the muscle group of your bicep. Causing the greatest shock to the biceps, which yields micro-trauma without the inefficiently working of secondary muscles.

How To perform The Concentration Curl

Start this workout by sitting on the bench that is the height of the knees, bend them at an angle of 90° by placing your feet on the ground flat. Then pick up the dumbbell with the right hand & place the back of the upper right arm at the inner section of the right thigh. Make sure your arm is extended as it holds the dumbbell off the ground.

Then slowly start curling weight up, by moving the forearms – putting the upper arm on your thigh will enable you to keep still as you perform the workout.

While you are at the top of this move, pause for a moment & squeeze the biceps, while slowly lowering the weight back. Perform all the reps with one arm, then switch to another.

Common Concentration Curl Mistakes to avoid

1)   Doing Partial Reps

One of the most common mistakes, that’s not just bound to concentration curl but other exercises as well are performing partial reps. Athletes either do short curling while going up to do not return the dumbbell to starting position. This mistake prevents you from getting the best of your concentration curl. It’s better to lift less weight with better form than lifting more weight in poor form.

2)   Utilizing Momentum

Dumbbell concentration is designed in a way that prevents people from using their momentum for lifting the weight. Many lifters make the mistake as they move their legs & upper body to swing the dumbbell. This occurs when you try to lift a lot of weight. It can be fixed by choosing a lighter weight.

3)   Rushing into the Motion

Another mistake that happens during dumbbell concentration curls is when you rush into the motion. People curl the dumbbell upwards in a controlled fashion & then let it fall quickly. It’s not only unsafe but steals potential major gains from eccentric portions of this exercise motion. Rather than rushing into the motion, curl up & down in a calm and controlled fashion. The slow tempo increases the muscle tension period & maximizes the benefits of this exercise.

4)   Overtraining the Arms

Your arms are made up of small muscles that get hit in the exercises as you hold the bar & bending the arms. You can not train them for more than 5 weeks. Muscles need proper rest for growing and healing.

Variations of Dumbbell Concentration Curl  

1. Standing Concentration Curl

Assume that you are in the standing position with the feet opened shoulder-distance apart. Then grab a kettlebell by using your right hand & palm facing away. Then Shift your whole weight at the right side & place the elbow at the inside of the thigh above the knee for supporting yourself. With the stabilized base, complete its standard variation. Complete the reps and switch the arm. 

2. Landmine Concentration Curl

In this workout secure a barbell with the landmine attachment, and stabilize yourself at one side of the bar placed at your front. Then straddle that barbell and stand perpendicular to the bar. Then hinge at your waist & anchor the right elbow inside of the right thigh above the level of your knee. Then grab that barbell with the right hand & both palms facing upwards. Complete the rep and switch the arms in the next one.

3) Body Weight Concentration Curl

This variation of concentration curl involves no equipment. It can be done without using any additional weights. Begin with this exercise by sitting on the chair. With the right foot placed firmly at the front on the floor, then grab the back of the left leg by using the right hand.

Then with the right elbow plant yourself securely at the inside of the right thigh, use the leg as resistance & contract the right bicep for lifting the left leg. Complete the rep and switch the leg. 

3 Reasons to Track Your Fitness

Today there are so many fitness trackers available for you to choose from various bands, watches and apps. All these gadgets are equipped with accelerometers and sensors to track you all day (and night) long. But do they really work or are they just a gimmick? Here are 3 reasons why if used correctly they can help you become fitter and healthier.

1. You can see your fitness goals: It’s one thing to have a sense of how healthy you are, but it’s another thing to see the numbers. Many fitness trackers can record your steps, calories burned, and sleep, so if you’re not meeting your goals in one or more of those categories, you’ll be able to see it in no time. Fitness trackers force you to be aware of your fitness shortcomings so you can modify habits as necessary.

2. You can track your progress: Investing in a fitness tracker forces you to think about what you’d like to get out of your workout routine. Many trackers allow you to add goals — like steps per day or calories burned — so you can keep tabs on whether or not you are progressing. It’s nice to have numbers backing up just how much more fit and active you’ve been feeling and to use as a basis for future goals.

3. You can push yourself safely: Listening to your body is the best way to know your limits, but having extra help doesn’t hurt. Many fitness trackers compile the data they collect from your daily habits to show you trends over time. That means that if you find that you’re being too sedentary on your non-workout days or that you aren’t burning as many calories as you thought in yoga class, you’ll be armed with the information you need to modify your workout routine or your daily activity habits.
Source: Instagram User supertall007

Here’s few of the best on the market

Fitbit Surge ($153+)455645-fitbit-surge

The Fitbit Surge is a sophisticated touch-screen wristwatch. It not only tracks your steps and sleep, but also alerts you to incoming phone calls and text messages, keeps tabs on your heart rate with a built-in optical heart rate monitor, uses GPS to track outdoor activity, and has much more functionality especially for runners.


Continuous heart rate monitoring. Built-in GPS. Comfortable, secure fit. Tracks new activities like hiking, yoga, and weight-lifting workouts. Excellent app and easy syncing. Supports incoming texts and call notifications. Accurate.


Limited push notifications. Moderately large. Not waterproof for swimming. Below average battery life with GPS enabled. Charger not interchangeable with other Fitbits.


With continuous heart rate monitoring, GPS, and broad appeal, the Fitbit Surge is the best all-day fitness tracker to date.


Garmin Forerunner 735XT ($307+)505861-garmin-forerunner-735xt

The Garmin Forerunner series blends the best fitness trackers with all the features you expect from running watches. Additionally it offers a 24/7 activity and sleep tracker with continuous heart rate monitoring, GPS, push notifications, and special features for triathletes. It’s not cheap but it manages to be both lightweight and excellent battery life. If you’re a hardcore martial artist who love to compete in triathlons this is the one for you.


Excellent for triathletes. GPS. Optical heart rate monitor. Tracks steps, sleep, heart rate, and an array of activities. Supports push notifications. Waterproof. Lightweight. Top-notch battery life.


Expensive. Not comfortable to wear while sleeping. More sporty than elegant.


The Garmin Forerunner 735XT fitness tracker gives pertinent information to triathletes about their sports, including advice you don’t often see, like recovery time. It’s comprehensive and easy to use but will set you back a pretty penny.


xiaomi-mi-band-1411724768-y3l7-column-width-inline-1421248072-Zgnt-column-width-inlineXiaomi Mi Band Pulse ($19+)

Best for those on a budget and now available outside of China, the Mi Band Pulse is cheap and cheerful, yet somehow manages to pack heart rate monitoring onto the wrist for an astonishing price. Xiaomi has shifted over a million of its bands in China alone, possibly making this the ultimate fitness tracker. On a down side the main body of the tracker does of a tendency to fall out if you are too rough with it. So don’t keep it on when doing pad work. Another down side is that it will does have a tendency to over estimate your steps in most cases.

Feature check: HR tracking, steps, sleep, smart alarms, incoming call alerts.

Ridiculously cheap, Easy to wear, easy to use, HRM works for resting rates, Works with Google Fit/Apple Health


Can overestimate steps, Heart rate goes haywire during exercise, Basic app, Sleep tracking is hit and miss


Moov Now ($45+)moov-now-1438020833-ll2s-column-width-inline-1438619840-t0qI-column-width-inline

Is one of the best for getting fit. Geared towards helping you be better at the sports you love, rather than reporting how you did. It’s an easy and compelling sell, and for our money, is what wearable tech should be about. Some of the misgivings remain: the need to carry your smartphone being the biggest downside to the device.

Feature check: Steps, sleep, advanced sports coaching, run/bike tracking.


Coaches and track, Displays progress, Great for all abilities, 6 months battery life


Need to take your phone running, Coach’s voice is robotic and annoying, Daily activity         tracking is basic, Strap comes undone now and then.


Charity Miles ($4.99+)467513-charitymiles

Earn money for charities every time you run, walk, or bicycle by using the free Charity Miles app. Corporate sponsors (whose information you’ll see as a backdrop image in the app) agree to donate a few cents for every mile you complete. Browse the app’s list of charities, find the one that you support, and then hit the road. When a lot of people use Charity Miles, those little bits of money add up.

Using this app you can rack up some serious miles. With this app you can get fit while donating to some excellent charities. The new UI is very clean and visually appealing. Both the GPS and indoor tracking are for the most part reliable. On the downside view the history can be annoying. The activity log looks nice and is easy to navigate but needs to also have the ability to see the length of time each run was.


FitStarr ($7.99 per month or $39.99 per year)467529-358828-fitstar

FitStar creates custom workouts for you based on your fitness level. You start by doing a few workouts with the app and you give it feedback as you go about which exercises were too tough, too easy, or just right. The app uses that information to create a routine that challenges you in all the right ways. FitStar was purchased by Fitbit in 2015 and now works with some Fitbit devices. The in-app coach is former NFL player Tony Gonzalez, a beefy workout buddy who is nothing but a bundle of positive, cheery feedback, and absolutely no excuses.

It is customize to you and after each workout you should feel like you’ve accomplished something. The great thing is it sync with your Fitbit (Fitbit actually recommend this app). You get free sessions but for premium its a steal instead of going to the gym and probably having to pay twice as much. With this app and eating right you will lose weight in no time.

If you make a purchase use our links and help support the www.StudyMartialArts.Org project.


The Path of Mindfulness


The oldest evidence for walking on two legs comes from one of the earliest humans known, Sahelanthropus. Walking upright may have helped this species survive in the diverse habitats near where it lived—including forests and grasslands. Today the habitat of the modern humans are urban areas and walking no-longer is matter of life and death but quality of life.

As a low impact exercise over 10,000 steps are recommend each day so its not an exercise that will help you loose pounds like running will. However, the benefits of walking can not simply be measured in weight loss or even fitness gains. Walking is much more than that. Walking is about the maintenance of overall physical and mental health. A evolutionary leap that is one of the most natural parts of our lives.

As a child our first steps are greeted with joy and as an adult our last with sadness. Walking is central to our being whether as a means of movement, a health exercise, a de-stresser, a way to clear your mind, think or connect to your own body or nature. As a result it’s a natural choice for an active meditative exercise that everyone can do.

Here’s a simple set of instructions for one form of walking meditation that focuses on connecting you to your own body and your surroundings.

1. Be aware of your posture, reduce your speed, relax and regulate your breathing with long slow deep breaths .

2. Using your five senses, listen to your surroundings and take a moment to become aware of them. Turn your attention to smells and touch, smile and explore your surroundings with wonder.

3. Become aware of your body, its movements its sway and connect to the sensation of walking. Observe how your body feels during the process of walking and enjoy these sensations for short periods of relaxed mindfulness.

So if you’re in Beijing here are my top three parks in Beijing for mindful walking:

1. The Temple of Heaven

2. Beihai Park

3. The Temple of Earth

Check out this app that is designed to help you integrate mindfulness into your daily routines. or alternatively. Leave your phone behind and get rid of all technological attachments for a mindful walk.

Check out www.StudyMartialArts.Org for martial arts adventure travel and training options in Beijing and World Wide.


Man Jogging on Open Road

  • Run tall. Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. This sitting-down movement wastes energy. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.
  • Relax. Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
  • Breathe right. Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.
  • Land on the midfoot. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabilization instead of forward motion. Shorten your stride. It’ll feel odd at first, like shuffling, but once you get used to it, focus on thrusting backward with force.
  • Run softly. The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.
  • Swing symmetrically. Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down. Target the weaker side with strength and flexibility exercises.


  • Always stretch after you run. It may not seem like you need to stretch after, but it helps you get ridimages of lactic acid, which is what makes your muscles ache! In addition, stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
  • Don’t feel pressured to continue faster than you’re able. Repeat weeks and move ahead only when you feel you’re ready.
  • Don’t skip the warm-up, and be sure to walk for a bit when you’ve finished, to allow your body time to cool down gradually.
  • Always consume adequate amounts of fluids before, after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.

Running truly requires the least equipment and planning of all exercise. Grab your shoes, a couple of running buddies, and head outside. You’ll be looking and feeling better in no time.