One move

Concentration Curls

Strength Upper body

How to read ahead. Do to go one move at a time.

Sit or stand, brace one arm against your inner thigh, curl a dumbbell with strict form and a hard squeeze at the top. Classic peak-builder.

Option. Use the free hand to gently support the working arm if needed. Light weight, full focus.

Show the steps

1
Sit on a bench or chair, lean forward slightly, and brace the back of your upper arm against your inner thigh.
2
Hold a dumbbell with the arm hanging straight down, palm facing up.
3
Curl the weight up toward your shoulder with strict control, no swinging.
4
Squeeze the biceps hard at the top for a full second.
5
Lower slowly until the arm is almost straight.
6
Finish the set, then switch arms.