Concentration Curl

Starting Position

• Sit on a bench with your legs fairly wide apart.
• Hold a dumbbell with one hand and brace that arm against the inside of the same thigh.
• Your arm should be full extended and your palm should be facing the opposite thigh.

The Movement

• Slowly curl the dumbbell up in a smooth arc towards your shoulder.
• Squeeze your biceps hard at the top of th movement, hold for a count of two and then slowly lower the dumbbell back to th starting position.

Tips

• Make sure you curl the dumbbell to you shoulder and do not move your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
• Do not lean backwards.
• Keep your upper arm fixed.
• Make sure you fully straighten your arm when you lower the dumbbells; do nolI shorten the downwards phase.