How to do a dumbbell concentration curl

Setup:

1. Seated position: Sit on the edge of a bench with your legs comfortably spaced apart.
2. Arm position: Lean forward slightly and rest the back of your upper arm against the inside of your thigh, allowing your arm to hang down.
3. Dumbbell grip: Grab a dumbbell with an underhand grip (palm facing up), and let it hang between your legs.

The Lift:

1. Initiate the curl: Keep your upper arm fixed against your thigh. Curl the weight upwards towards your shoulder, focusing on using only your bicep.
2. Squeeze at the top: At the top of the movement, contract your biceps forcefully and hold for a brief moment.
3. Controlled descent: Slowly lower the dumbbell back to the starting position in a controlled manner. Don't let the weight drop quickly.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Focus on the bicep: Concentrate on the feeling of your bicep contracting throughout the movement for maximum activation.
• Full range of motion: Fully extend your arm at the bottom of each rep for maximum bicep stretch.
• Supination: Throughout the curl, slightly twist your wrist and pinky finger outward to emphasize the peak of the bicep.