Concentration Curl

Concentration Curl: Begin by sitting at the edge of a flat bench with your legs wide apart. Grasp a dumbbell in your right hand and brace your right triceps on the inside of your right knee. Straighten your arm so that it hangs down near the floor. Slowly curl the weight along up and in along the line of your body, contracting your biceps at the top of the move. Then, slowly reverse direction and return to the start position. After completing the desired number of reps, repeat the process on your left.