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Updated: September 5, 2019
To perform a standard concentration curl, sit at an exercise bench with your feet flat on the floor, your back straight, and your knees spread. Grasp a dumbbell in your right hand and put your elbow on the inside part of your right thigh, then slowly lower the weight down toward the floor. Once your arm is straightened, squeeze with your bicep to lift the weight back up toward you. Keep your upper arm and shoulder stationery while you do this. Repeat the exercise without stopping until your bicep is tired, then switch arms. To learn how to do this exercise while standing, read on!
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