Concentration Curl

Sit on the edge of a bench with your feet firmly on the floor, wider than shoulder-width apart. Hold a dumbbell in one hand and rest your elbow against the inside of your thigh on the same side. Your arm should be fully extended towards the floor.

1. Without moving your upper body, curl the dumbbell up towards your chest.
2. Squeeze your biceps hard at the top.
3. Slowly lower the dumbbell back to the starting position.
4. Complete all reps on one side before switching arms.

• Keep your upper arm stationary throughout the lift.
• Focus on isolating the biceps muscle.
• Control the eccentric (lowering) phase of the lift.

• Swinging the weight up by using your back or shoulder.
• Lifting the elbow off the thigh.
• Performing the repetitions too quickly.