Dumbbell Concentration Curl

How to do it

1. Sit on a bench with your feet wide apart, hold a dumbbell in one hand, and brace the back of your upper arm against the inside of your same-side thigh.
2. Let your arm hang straight down so the dumbbell reaches a full stretch at the bottom.
3. Rest your other hand on your other knee for support and keep your torso upright without swaying.
4. Curl the dumbbell up toward your shoulder, rotating your palm slightly inward and squeezing the biceps hard at the top.
5. Exhale as you curl up and inhale as you lower the dumbbell back to full extension slowly.
6. Keep your upper arm pressed against your thigh throughout; letting it lift turns the movement into a shoulder curl instead of an isolated biceps curl.

Muscles worked

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