Phil ‘The Gift’ Heath is in a giving mood, offering key insights into a popular movement to build bigger biceps. In a recent Instagram reel published on July 18, 2024, Heath revealed how to execute the dumbbell concentration curl with perfect repetitions.
Phil Heath is perhaps the most ‘3D’ bodybuilder on the planet and reached unbelievable heights as an IFBB Pro with freaky muscularity and bursting fullness. He prevented a crop of the world’s best bodybuilders from ever touching the Sandow trophy, including his rival, Kai Greene.
Since stepping away from the stage, Heath hasn’t slowed down and continues to showcase a Pro-level physique at 44. Given his accolades and know-how inside the gym, his workout advice is highly sought after by fans and aspiring bodybuilders.
Bodybuilding Legend Phil Heath Shows You How To Build Huge Biceps With Dumbbell Concentration Curl Pointers
According to Heath, you can reap maximum benefits from the dumbbell concentration curl with his select pointers. First, he says to start your first rep with the dumbbell near your bicep to feel the contraction.
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“Tips on doing dumbbell concentration curls. Number one, you got to grab this weight, bring it up with the other hand, and then start your first rep right here [at the bicep] where you’re able to actually feel the contraction of the muscle.”
He advised lifters to supinate the wrist and slowly bring the weight down, emphasizing the importance of time under tension.
“Supinating your wrist just like this and slowly go down right here. You don’t have to go all the way down. Right here where you can actually see the fibers moving, activation is key, time under tension is key. And bring it all the way up twisting that wrist right here.”
By twisting your wrist at the top of each repetition and holding it for a two-count, Heath says you’ll get ‘perfect’ repetitions every time.
“Make sure you’re twisting right here [twist wrist at top of repetition] and holding it for a one to two-count, getting those perfect reps every time,” shares Phil Heath.
Extending workout advice has become a regular duty for the former seven-time Mr. Olympia. He recently walked fans through six exercises designed to build boulder shoulders and also laid out three of his best movements for crafting 3D delts.
From his most optimal exercises for muscle growth to his simple training tips, Phil Heath continues to give back to the bodybuilding community. The next time you’re pushing the pace at the gym, try out Heath’s pointers if you want perfect concentration curl repetitions.
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