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Dumbbell Concentration Curl
Sit on a flat bench with your feet spaced wide and flat on the floor. Hold a dumbbell in your right hand, then position your right elbow just inside your right knee with your arm straight and your palm facing inward. Keep your elbow pressed into your leg as you curl the weight up and across your body and squeeze your biceps. Lower to the start. Complete all reps on one side, then switch.