5 Explosive Arm Workouts for Massive Biceps and Triceps

#3 Dumbbell Concentration Curl

The concentration curl is a beginner-level exercise that is very effective exercises for targeting the biceps, the brachialis and the brachioradialis muscles found in the arms.

Instructions:

Step 1: Sit on a flat bench and hold a dumbbell in one hand. The arm should be fully extended in the initial position, and the palms should be facing away from the body. Keep your thighs parallel to the floor during the entire duration of the exercise.

Step 2: With a stationary upper arm, slowly move the elbow to lift the dumbbell towards the chin. Ensure that there is a complete contraction in the biceps when the dumbbells are level with the shoulders.

Step 3: Hold this position for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: You could also perform this exercise while standing for improved resistance. People with lower back problems should exercise caution while performing this exercise.

Next up: Triceps Pushdown