How many reps should I do for concentration curls?

Use concentration curls as your second or third exercise in a biceps training day. Try them for 3 sets of 10 to 12 reps. If you really want to get a pump, set a timer and do as many reps (with perfect form, of course) as possible for 30 seconds on one arm, then do the same on the other arm.

Is 12 sets too much for biceps?

Anywhere between 12–20 sets is the optimal range for maximum growth of muscles . The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles. …

How many reps and sets should I do for biceps?

To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. Adding size is challenging and will require time and consistency to see results.

Are concentration curls good for biceps?

Regularly practicing concentration curls has a few key benefits: Concentration curls tone your biceps. By activating both the long head and short head of your biceps brachii, concentration curls are one of the most useful exercises for toning the shape of your biceps.

How many reps is a set?

A set describes a group of repetitions performed for an exercise. For example, a basic strength workout might list “3×10 chest presses.” That means you should do three sets of 10 reps. Choose a weight heavy enough that you can only do 10 reps in a row. After one set of 10, rest.

What muscles respond to high reps?

As high as 20-30 reps can be effective. Pecs respond well to higher reps. Triceps respond better to lower reps. Delts generally respond better to high reps, though the front portion can respond well to lower reps.

What exercise activates biceps the most?

THE BOTTOM LINE Not only did the current study show that the concentration curl had the greatest biceps activation, but that the activation of the AD was significantly less than most of the other exercises.