Dumbbell Concentration Curl - Bicep Exercise

• Siting on the bench grasp dumbbell between feet. Place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg.


• Slowly raise dumbbell to front of shoulder.


• Lower dumbbell till the arm is fully extended.


• Repeat the exercise and continue with opposite arm.


• Do 3 or 4 sets with 12 repetitions on both arms.