Exercise:

Concentration Curls

Target Muscle:

Biceps

Secondary Muscle:

None

Equipment Needed:

Flat Bench, Dumbbell

Proper Execution:

While sitting on the edge of a flat bench, pick up a dumbbell off the ground in one hand. Rest your tricep on the inside of your thigh and fully extend your arm to get a full stretch in your bicep. With your palm facing up and your arm braced against your leg, curl the weight up. Pause briefly at the top of the motion, squeeze your bicep, and then return the weight back to the starting position.

Tips:

Stay in control of the weight at all times and avoid swinging or bouncing the weight up. Make sure to use a full range of motion by coming all the way down and curling all the way up, as this will maximize muscle stimulation.