Muscle Group: Biceps

Dumbbell Concentration Curls are great for adding a mountain like peak to your biceps!

In a seated position, bend over slightly and take a dumbbell in one hand. Rest your free arm on your knee. If you are curling with your right arm you would be resting your left arm on your left knee so it does not interfere with the movement, as demonstrated in the picture.

Curl the weight up to the shoulder. Keep your upper arm and elbow fixed against your leg. While lifting, twist the wrist so that your little finger ends up higher than your thumb. Squeeze your bicep fully at the top of the curl, then bring the weight down slowly, resisting the negative all the way down.

Remember not to curl the weight to the chest – it should be curled to the shoulder.