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Concentration Curl
- 1 - Sit on a flat bench with your feet flat on the floor, slightly wider than shoulder-width apart.
- 2 - Hold a dumbbell in one hand and rest the back of your upper arm against the inner part of your thigh on the same side.
- 3 - Let the dumbbell hang down with your arm fully extended, palm facing upward. Place your free hand on your opposite knee for support.
- 4 - Keeping your upper arm stationary against your thigh, curl the dumbbell upward toward your shoulder in a controlled motion.
- 5 - Squeeze your bicep at the top of the movement, holding for a brief moment.
- 6 - Slowly lower the dumbbell back to the starting position with full arm extension, maintaining control throughout.
- 7 - Complete all repetitions on one arm before switching to the other side.
