Tall guys, the concentration is one of the few bicep workouts that is generally injury proof to do, while at the same time creates a massive bicep burnout. The concentration curl isolation movement hones in on the biceps brachii, offering a focused and intense workout specifically designed for tall guys. 

In this article, we’ll explore the benefits of the concentration curl, highlighting its ability to isolate the biceps, provide an enhanced range of motion, and minimize swinging during the exercise. With no specific disadvantages for tall individuals, the concentration curl becomes an essential addition to their workout routine. 

The step-by-step guide ensures proper setup and execution, maximizing the effectiveness of this tailored bicep exercise.

Table of Contents

Understanding The Concentration Curl

The concentration curl is an isolation exercise that hones in on the biceps brachii muscle, providing an intense and focused workout. This exercise is performed in a seated position, utilizing a bench or other supportive surface to isolate the movement to the biceps.

how to do concentration curls for tall guys

Concentration Curl Advantages For Tall Guys

Isolation of biceps

Concentration curls minimize involvement of other muscle groups, ensuring that the biceps are the primary focus. This is crucial for tall guys aiming to develop well-defined and proportionate arms.

Enhanced range of motion

The seated position allows for a complete range of motion, ensuring that taller guys can fully contract and stretch their biceps without any limitations.

Reduced swinging

Taller individuals may face challenges in stability during standing bicep exercises. The seated position in concentration curls minimizes body movement, reducing the likelihood of swinging or using momentum to lift the weight.

Concentration Curl Disadvantages For Tall Guys

Focus on form

Other than the usual needing to watch our posture during the concentration curl and form when picking up the weight, there are no specific disadvantages to this lift.

Tools You'll Need

  • Dumbbell
this is a photo of a dumbbell to do concentration curls

How To Do Concentration Curls For Tall Guys

1. Concentration curl set up

  • Sit on a flat bench or chair with your legs spread apart for stability. You may need to stagger them as well, to give your self enough room in-between your legs.
  • Hold a dumbbell in your right hand with your arm fully extended, palm up, placing the back of your arm against the inside of your right thigh.
this is a photo of tall Paul sitting on a flat bench with legs spread for stability for a concentration curl
this is a photo of tall Paul holding a dumbbell with his right arm fully extended and palm facing up against the inner right thigh

2. Proper posture

  • Maintain an upright posture, keeping your back straight.
  • Your feet should be flat on the floor, providing a stable base.

3. Arm position

  • Position your working arm in a way that allows the elbow to fully extend, ensuring the bicep is fully stretched at the bottom of the movement.
this is a photo of tall Paul with his working arm in a position to fully extend for a concentration curl

4. Controlled movement

  • Begin the lift by flexing at the elbow, curling the dumbbell towards your shoulder.
  • Focus on a slow and controlled movement, ensuring the bicep is doing the work.
this is a photo of tall Paul beginning the concentration curl by flexing at the elbow

5. Full contraction

  • Lift the dumbbell until your forearm is vertical and your bicep is fully contracted.
  • Hold the contraction for a moment to maximize muscle engagement.
this is a photo of tall Paul lifting the dumbbell to full contraction for a concentration curl

6. Lowering phase

  • Lower the dumbbell back down in a controlled manner, fully extending your arm to feel the stretch in your bicep.
this is a photo of tall Paul lowering the dumbbell on the concentration curl curl

7. Repetitions and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the dumbbell hammer curls.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.