Concentration Dumbbell Curls

1. Grasp your dumbbell with your right hand, using an underhand grip (palm facing upward), and sit on a flat bench.
   
   
2. Your legs are spread wide apart.
   
   
3. Lean forward at your waist and rest your right elbow on the inside of your right thigh, with your arm in full extension.
   
   

• With your elbow resting on the inside of your thigh, slowly curl the dumbbell toward your shoulder.
  
  
• When maximum biceps contraction occurs, slowly lower your dumbbell toward the starting position and repeat the movement until the desired number of repetitions is desired.
  
  
• Then, continue alternating until the desired number of repetitions is completed.
  
  

• Biceps Preacher Curls
• Standing Biceps Curls (Narrow Grip / Olympic Bar)