Concentration Curls

How to perform

Hold a dumbbell in one hand with a supinated grip (palm facing forward). Stand with a slight bend in your knees, and hinge forward slightly at the hips. Rest your non-working arm on your thigh or knee for support.
Let your working arm hang straight down, with your elbow tucked against the inside of your thigh or just in front of it. Keep your upper arm stationary throughout the movement.
Contract your bicep to curl the dumbbell upward toward your shoulder. Keep the motion slow and controlled, focusing on isolating the bicep. Squeeze at the top for maximum contraction.
Slowly lower the dumbbell back to the starting position without swinging. Complete all reps, then switch arms and repeat.