Concentration Curl

Setup

• Sit on the end of a bench with the feet wide.
• Hold a dumbbell in one hand and brace the back of that upper arm against the inside of the same-side thigh.
• Let the arm hang straight down.

Execution

1. 1.Curl the dumbbell up toward the shoulder, keeping the upper arm pinned against the thigh.
2. 2.Squeeze hard at the top.
3. 3.Lower slowly to a full stretch.

Breathing

Exhale as you curl, inhale as you lower.

Form cues

• The upper arm never leaves the thigh.
• Full stretch at the bottom.
• Slow on the way down.

Common mistakes

• Lifting the elbow off the thigh to help.
• Leaning back to swing the weight up.
• Stopping short of a full stretch.