Concentration Curl

How to do it

1. Sit on the edge of a bench with legs spread and hold a dumbbell in one hand.
2. Brace the back of the upper arm against the inside of the thigh on the same side, letting the arm hang straight down.
3. Curl the dumbbell up toward the shoulder by contracting the biceps, keeping the elbow pinned against the leg.
4. Squeeze the biceps hard at the top and rotate the pinky slightly toward the shoulder for a peak contraction.
5. Lower the dumbbell back down slowly until the arm is fully straight.
6. Exhale on the curl and keep the wrist straight instead of flicking it to help lift the weight.

Muscles worked

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