Concentration Curl

The concentration curl is a great isolation exercise for the biceps.

Position

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor.

Execution

1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it’s flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.