Biceps Workout: Concentration Curls

Good strong arms are an absolute must for both men and women. There is nothing sexier than pumped, strong arms for guys and well-defined arms for the ladies. Concentration curls help to build strength and definition in your biceps (upper portion of your arm) and target primarily the biceps brachii and brachialis muscles.

To perform this move:

• Begin by sitting on a bench with your legs open and feet firmly on the ground.
  
• Lean forward and rest your left hand on your left knee while placing a dumbbell in your right arm.
  
• Hold the dumbbell with your palms facing forward and placing your elbow against your inner thigh. Your right hand should be just about touching the floor.
  
• UPWARD: Inhale and curl the dumbbell upward towards your forehead, bending your elbow. Ensure that you keep your elbow steady and don't swing it. Use your inner right thigh to keep your elbow steady.
  
• DOWNWARD: As you exhale, allow the dumbbell to pull your arm back down to the starting position.
  
  

The ending position of a dumbbell concentration curl exercise

Author: Dimi Ingle.
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