Biceps Workout (3) – Dumbbell Concentration Curl二头肌锻炼（ 3 ） -哑铃浓度曲

Dumbbell Concentration Curl is one of the biceps exercises I do.哑铃浓度曲是二头肌练习我。 Some of you may think that direct bicep workout is not necessary because other你们有些人可能认为，直接二头肌的锻炼是必要的，因为没有其他 compound exercises 复合演习 have actually worked on our biceps.已在我们的实际工作二头肌。 However, Concentration Curls works well for some people, partly due to the psychological effect.但是，浓度卷发工程以及对某些人来说，部分原因是心理影响。

For those who know the biceps anatomy well, the long head (lateral head) of the biceps is worked out more than the short head (medial head) in Dumbbell Concentration Curl workout.对于那些谁知道二头肌解剖好，长头（外侧头）的二头肌是制定出超过短头（内侧头）的浓度曲哑铃锻炼。

You have to concentrate on the biceps contraction and on being strict to make this exercise effective.您已经把注意力集中在二头肌收缩和从严治党，使这项工作有效。

Steps: 步骤：

1. Sit on a chair or an end of a flat bench.坐在椅子上或者结束一个单位替补。 Spread your legs apart into a V and lean forward slightly.除了你的腿蔓延到V和前倾略有下降。
2. Grasp the dumbbell in one hand with your palm facing upward.抓住哑铃在一方面与您的手掌朝上。
3. Rest your elbow on the inside of your thigh and let the dumbbell hang.其余的你的肘部内侧的大腿，让哑铃挂起。
4. Rest your other hand on the top of your other thigh for support.其余您另一方面对顶部的其他大腿的支持。
5. Slowly curl the weight up to the front of shoulder while keeping the torso, upper arm and elbow still.慢慢地卷曲的重量在前面的肩膀，同时保持躯干，上臂和肘部仍。
6. Stop when the weight is 90° (or slightly more) from your elbow joint.停止时，体重是90 ° （或略多）从您的肘关节。 At the top of the curl, the biceps are taking the full stress of the weight.上方的卷发，二头肌正在充分强调的重量。 Pause at this position for one count if possible.暂停在这一立场的一项可能的话。
7. Under control, lower the weight down, stop before your arm is fully extended.控制，降低体重下降，停留在你的手臂完全伸直。 Your elbow should not be locked at this stage.你的肘部，不应该被关在这个阶段。 Reverse the motion up.逆向的运动了。
8. Perform the same exercise for the other arm.执行相同的行使的其他部门。
9. Do 3 sets with 8 to 12 repetitions for each set.做3套与8日至12日，分别为一重复。

Tips: 小贴士：

• Start it with low-weights and great form.启动它的低体重和巨大的形式。
• You really need to concentrate on the biceps contraction and on being strict to make this exercise effective.你真的需要把注意力集中在二头肌收缩和从严治党，使这项工作有效。 Think about nothing but your bicep.想想没有什么，但您的二头肌。 Just stay focus.刚刚入住的重点。
• Do not curl the weight to the chest. 不要卷曲重量的胸部。 It should be curled to the shoulder. 应该卷曲的肩膀上。
• You can try this – while lifting, twist the wrist a bit so that your little finger ends up higher than your thumb.你可以试试这个-而取消，扭曲手腕一点，让您的小手指最终高于您的拇指。
• If you are using heavier weight, you can use another hand to assist on the last few “cheat” repetitions.如果您使用的是较重，您可以使用另一方面协助对过去几年“作弊”的重复。

• Biceps Workout (1) – Barbell Curl二头肌锻炼（ 1 ） -杠铃曲
• Compound or Isolation Workout – Which Is Better?复合或隔离锻炼-这是更好？
• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl?酒吧的EZ曲或直杆，这是更好的二头肌伸展训练器？
• Triceps Workout (1) – Lying Triceps Press or Skull Crusher三头肌锻炼（ 1 ） -位于三头肌新闻或颅骨破碎机

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