Concentration Curl

Starting Position

1. Sit on the bench and spread your legs.

2. Lean your upper body forward and rest your elbows on the inside of your thighs to stabilize.

3. Let the arm holding the dumbbell hang down completely relaxed.

Proper Form

1. Keep your elbow fixed on your thigh and lift the dumbbell up using your biceps.

2. Do not move your elbow or shoulder; just bend your arm.

3. At the top, strongly contract your biceps.

4. Slowly lower it back to the starting position while feeling the resistance.

5. Start the next repetition without fully extending your arm, keeping it slightly bent.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.