Concentration Curls

Biceps · Dumbbell · one side at a time

How to do it

Seated, elbow braced against the inside of your thigh, arm hanging. Curl slowly to your shoulder rotating the palm and squeeze at the top; lower to a stretch. The brace removes any cheating, so it is pure biceps with light weight. You feel the peak of the biceps. It is a finisher, not a loading exercise.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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