Concentration curl
A seated curl with your elbow braced against your inner thigh, isolating your biceps so you cannot swing the weight.
BeginnerDumbbellsLow impactSuggested: 10 reps per side
How to do it
- Sit on the end of a bench with your feet wide and a dumbbell in one hand.
- Lean forward and brace the back of that elbow against your inner thigh.
- Curl the dumbbell up toward your shoulder.
- Lower it slowly until your arm is straight.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your upper arm still and let only your forearm move.
- Rest your free hand on your other knee for support.
Muscles worked
BicepsForearms