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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.


  • : Always consult a physician before attempting any exercise program.
  • Step 1: Sit on bench & spread legs Sit on the bench with your legs spread to at least 90 degrees.
  • Step 2: Grab dumbbell Reach down and grab the dumbbell between your feet with your right hand using an underhand grip (palm facing out).
  • Step 3: Place arm against thigh Sit up and place the back of your right upper arm against your right inner thigh.
  • TIP: Your arm should hang in a straight line from your shoulder.
  • Step 4: Lift dumbbell Lift the dumbbell to the front of your shoulder being careful not to lean into the curl.
  • Step 5: Lower dumbbell Lower the dumbbell until your arm is extended.
  • Step 6: Switch arms Finish the number of reps you want with your right arm—then switch to your left.
  • FACT: Governor Schwarzenegger called concentration curls the single best exercise for maximizing the height of one's biceps.

You Will Need

  • A padded weight bench
  • A dumbbell

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