Concentration Curl

Instructions

1. Sit on a bench, legs apart, and brace the back of your upper arm against the inside of your thigh.
2. Hold a dumbbell with a supinated grip and let the arm hang fully extended.
3. Curl the dumbbell up toward your shoulder, keeping your upper arm stationary.
4. Squeeze the bicep at the top, then slowly lower back to full extension.
5. Complete all reps on one arm before switching.