Concentration Curl

How To Perform

1. 1 Sit on a bench with your legs spread. Hold a dumbbell in one hand.
2. 2 Place the back of your upper arm against your inner thigh for support.
3. 3 Curl the dumbbell up toward your shoulder, keeping your upper arm stationary.
4. 4 Squeeze the bicep at the top, then slowly lower the weight back down.
5. 5 Complete all reps on one arm before switching.