The Dumbbell Concentration Curl
Hit your biceps with the dumbbell concentration curl and you'll be saying hello to fabulous arms in no time.
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Target Muscles: brachialis, biceps brachii
Set Up: Sit on the edge of a bench with your feet wider than shoulder-width apart. Hold a dumbbell in your right hand and position your elbow on the inside of your right thigh, extending your hand toward the floor.
Action: Bend at the elbow to curl the weight toward your right shoulder. Pause for one count and contract your biceps, then slowly lower your arm back to the starting position, without locking it. Do 10 to 12 reps, then switch arms.