Dumbbell Concentration Curl

Set-up

• Sit on the end of a bench with your feet wide.
• Hold a dumbbell in one hand and rest the back of that arm against the inside of your thigh.

How to do it

1. Curl the dumbbell up towards your shoulder.
2. Squeeze your biceps at the top.
3. Lower slowly until your arm is straight.
4. Complete all reps on one side, then switch.

Coaching cues

• Keep your upper arm pressed against your thigh.
• Only your forearm moves.

Common mistakes

• Lifting the elbow off the thigh to swing the weight up.
• Leaning back to help the lift.