Concentration Curl

How to Perform Concentration Curl

1. 1

   Grab a dumbbell and sit on a bench with your feet flat on the floor.

2. 2

   Lean forward slightly and brace the back of your working arm against your inner thigh.

3. 3

   Let your arm hang straight down with your palm facing forward.

4. 4

   Engage your abs and take a breath.

5. 5

   Curl the dumbbell up toward your shoulder, squeezing your bicep at the top and exhale.

6. 6

   Slowly lower back to the starting position and breathe in.

7. 7

   Once finished training one side, do the same number of reps with your other arm.