Concentration curl

You need

How to do it

1. Take a lightweight and sit on a flat gym bench.
2. Spread your legs wide and place the dumbbell on the floor between your legs.
3. Reach down and grab the weight with your right hand.
4. Lift the weight off the floor and place the right tricep (upper arm) against your inner leg.
5. Keep your chest out and body stable, take a breath, and straighten your arm.
6. Curl the dumbbell slowly until your wrist is higher than your elbow. As the dumbbell moves up, keep your upper arm in the same position against your inner leg and avoid having it move up.
7. Pause for a moment and squeeze your muscle at the top of the repetition. Your palm should face the ceiling.
8. Lower the dumbbell slowly and extend your elbow entirely as you exhale. Feel the muscle work throughout all reps.