Concentration Curl.

Make every rep count.

1. 01

   Grab a dumbbell and sit tall on a flat bench with your feet planted.

2. 02

   Lean forward slightly and brace your working elbow against the inside of your thigh near your knee. Use your other hand on the opposite knee for stability.

3. 03

   With a supinated grip (palm up), keep your shoulder down and don’t let your upper arm swing. Inhale, then curl the dumbbell up toward your shoulder.

4. 04

   Squeeze at the top when your biceps are fully contracted.

5. 05

   Lower slowly and under control back to a full stretch without locking out or bouncing.

6. 06

   Complete all reps, then switch arms and repeat.