Dumbbell Concentration Curl

The most excelllent of all finishing exercises for the biceps. This exercise is used to develop the "peak" and broaden the biceps bracchii all in one movement
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Dumbbell Concentration Curl
  1. Sitting on a flat bench with legs shoulder width apart, pick up the dumbbell in your right hand, leaving the right arm straight and right elbow resting against the middle of your right thigh.
  2. Leaning slightly forward allowing the right arm to hang freely against the right quad, brace your posture by placing your left hand on your left leg and also engage your abdominals.
  3. Keeping your right arm stationary and hanging free, supinate your right hand or turn palm forward and up.
  4. Begin to curl just your forearm as your elbow maintains a static position. Continue to curl the dumbbell up and across to the left facial cheek bone, and slowly lower.
  5. Switch positions to the left hand and repeat.
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