Dumbbell Concentration Curl

Coaching cues

• Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
• Fully extend your arm and hold the dumbbell with an underhand grip.
• Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
• Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Inhale and slowly lower the dumbbell back to the starting position.
• Repeat for the desired number of repetitions, then switch arms.