CONCENTRATION CURL

You don't have to meditate to do this exercise, but you will get full concentration on all of your biceps muscle without a lot of extraneous movement. Having the elbow rest on the thigh also eliminates any unnecessary shoulder flexion during the lift.

1. Sit on the end of a flat bench and grasp a dumbbell with one hand, using an underhand grip.
2. Plant the feet on the ground wider than shoulder-width.
3. Lean forward at the waist and rest the elbow holding the dumbbell on the thigh on the same side, with the arm in full extension.
4. Inhale and curl the dumbbell toward the shoulder.
5. Pause for 1 second and squeeze the biceps, then exhale and lower to the starting position.
6. Complete all of the reps with one arm and then switch arms.

Concentration Curl