How to Do Dumbbell Concentration Curls
This exercise puts you in the classical "The Thinker" position. Do it enough and you'll be statuesque, too.
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You Will Need
- A padded weight bench
- A dumbbell
Steps
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Always consult a physician before attempting any exercise program.
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Step 1
Sit on bench & spread legs
Sit on the bench with your legs spread to at least 90 degrees.
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Step 2
Grab dumbbell
Reach down and grab the dumbbell between your feet with your right hand using an underhand grip (palm facing out).
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Step 3
Place arm against thigh
Sit up and place the back of your right upper arm against your right inner thigh.
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Your arm should hang in a straight line from your shoulder.
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Step 4
Lift dumbbell
Lift the dumbbell to the front of your shoulder being careful not to lean into the curl.
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Step 5
Lower dumbbell
Lower the dumbbell until your arm is extended.
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Step 6
Switch arms
Finish the number of reps you want with your right arm—then switch to your left.
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Governor Schwarzenegger called concentration curls the single best exercise for maximizing the height of one's biceps.
