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Beginner
Biceps
Dumbbell Concentration Curl
This exercise focuses on the biceps muscles. You sit down and rest the back of your arm against the inside of your leg to keep your arm steady while you lift.
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How to Perform
- 1Sit on a bench with your legs apart. Hold a dumbbell in one hand and rest your elbow against the inside of your thigh.
- 2Straighten your arm all the way down and hold the weight with your palm facing up.
- 3Keep your upper arm still. Breathe out and lift the weight up toward your shoulder using your bicep muscle.
- 4Keep lifting until the weight is near your shoulder and your muscle feels tight.
- 5Hold the weight there for a moment and squeeze your bicep.
- 6Breathe in and slowly lower the weight back down to where you started.
- 7Do this for the set amount of times, then switch to the other arm.
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