The other day while I was working I noticed this guy (who was there to lose a lot of weight) sitting on a bench doing concentration curls. Concentration curls do a great job of isolating the biceps muscles, however if you only have an hour or so in the gym a few times a week, you’re wasting your time working on such a small area of your body.
Due to the fact that the biceps is a very small muscle, and that he was sitting down, this exercise is one of the least efficient exercises. Instead, this man would achieve greater results if he did close grip pull-ups on an assisted machine, or at least standing curls.
Close grip pull-ups work the biceps, forearms, triceps, rear delts and several back muscles compared to the ‘little’ biceps muscle. Plus, you’ll have better cardio results and stimulate more neurotransmitters in your muscle because the closer grip pull-up is a more natural exercise and, therefore, produces greater muscle and strength gains.
The next time you’re in the gym spend your time achieving the greatest results doing the most effective exercises.