Whenever someone speaks about bodybuilding, the first image that comes to the mind is that of a burly guy with bulging biceps. Indeed, nothing screams strength like a pair of strong, well-sculpted biceps. Not only do strong and well-defined biceps make your look tough and shredded, but they also help make your day to day tasks that involve pushing, pulling and lifting easier. Strong biceps also provide a certain degree of protection to your joints, ligaments and tendons. If this wasn’t enough, one of the researches by UCLA showed that male heart patients with more arm/leg muscles and less belly fat are 68 % less to likely to die of heart disease than those with very little arm/leg muscles.

Now that we have established the value of strong, good-looking biceps beyond any doubt the question arises as to how should one go about building those impressive “guns”? Well, there are many workouts that can help you in your pursuit of those perfect arms, today we will cover one such workout – The Concentration Curls.

Why Concentration Curls?

According to research published by none other than the American Council of Exercise, the concentration curl resulted in significantly higher bicep muscle activity than anything else. To quote the research, “Concentration curls are performed with the upper arm pressed against the leg, resulting in the better isolation of the biceps muscle.” Among the muscles which are worked during Concentration curls are biceps brachii, brachialis muscles, tricep brachii, and serratus anterior. In short, when it comes to sculpting your biceps the Concentration curls are one of the best exercises you can perform. Let’s have a look at how to do the Concentration Curl step by step with the help of Power World Gyms trainers.

How To Do:

Step 1: Sit down on a flat bench with feet firmly on the floor.

Step 2: Grab the dumbbell with your right hand and place the back of your right upper arm on the top of your inner thigh.

Step 3: Squeeze with your biceps and curl the weight up toward you.

Step 4: Slowly bring your arm in the starting position.

Step 5: Repeat the same with your left hand.


The Concentration Curls are one of the absolute favourites of many trainers and one of the first arm workouts taught to beginners. Requiring a minimal set up involving only a dumbbell and a bench, you can perform this workout anywhere with minimum infrastructure. We highly recommend including the Concentration Curls in your workout schedule.

However, if you are a first timer we definitely recommend some supervision. After all, if your posture is incorrect you won’t be able to reap the full benefits of the workout. More importantly, an incorrect workout can also cause injuries to your body. This is where your trainers come into the picture.

Gyms like Power World Gyms take an extra care of all the beginners. In fact, they even have a special ‘Help Me’ badges which help their master trainers identify and pay attention to the beginners so that they get the form correct. Not just that, their yearly membership programs are a total value for money! In fact, if you are in FaridabadDelhiNoidaGurgaon or Bangalore, why don’t you step into one of their centres and check it out yourself? Great equipment, amazing trainers, hygienic floor areas and more at very pocket-friendly rates! That’s it for now and we really hope you enjoy your leg day. Stay healthy and stay happy!


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