Biceps Exercises - Dumbbell Concentration Curls
Exercise Advice: Sit on the end of a flat bench with your
legs apart and lean forward slightly. Grab a dumbbell in one hand
with your palm facing upward and rest your elbow on the inside of
your thigh letting the dumbbell hang. Slowly curl the weight up
while keeping your elbow locked in place against your thigh. As
you are curling, twist your wrist to the outside (i.e., supinate).
Squeeze the muscle at the top of the movement for a one-count and
then slowly return to the start position and repeat.
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