Standing Concentration Curl
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General info
Standing Concentration Curl video
How to perform exercise
- Возьмите гантель рабочей рукой и наклонитесь вперед. Удерживайте гантель на перпендикулярной полу руке. Локоть смотрит в сторону. Это исходное положение.
- Сгибая локоть, поднимите вес. Верхняя часть руки остаётся неподвижной. В верхней точке задержитесь и, дополнительно напрягите бицепс.
- Опустите гантель в исходное положение.
- Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Standing Concentration Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Standing Concentration Curl
Author: AtletIQ: on
Standing Concentration Curl — The benefits of exercise, how to properly perform and how many sets to do..
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