Dumbbell Concentration Curl

Starting Position 1. Sit on a bench or chair with your legs spread and feet firmly on the ground. 2. Hold a dumbbell in one hand and brace your elbow against the inside of your same-side thigh. 3. Place your other hand on your opposite knee for balance. During the Exercise 1. Slowly curl the dumbbell upward, contracting your biceps. 2. Lift the dumbbell until it reaches shoulder height. 3. Slowly lower the dumbbell back to the starting position. Breathing Tips Exhale as you curl the dumbbell up, and inhale as you lower it down.