Concentration Curls

How to do it

1. Sit on the end of a bench with your legs apart, a dumbbell in one hand.
2. Rest the back of that upper arm against the inside of your thigh.
3. Curl the dumbbell up toward your shoulder.
4. Squeeze hard at the top, then lower all the way.
5. Bracing against your thigh removes every bit of swing, so this is the strictest curl there is.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Dumbbell Curl Dumbbells
• Hammer Curls Dumbbells

Photos and form cues from free-exercise-db, released into the public domain.