One-arm Concentration Curls : Biceps

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Step 1 Grab a dumbbell with one hand. Sit on the edge of a bench and place your feet wider than shoulder-width. Place the back of your arm with the dumbbell on the inside of your thigh and place the opposite hand on top of the opposite knee for support.

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Step 2 Slowly curl the dumbbell upward as far as possible. Pause at the top and slowly lower it back to the starting position.

Progressions & Variations

Tips

Perform the movement with a controlled pace, not allowing momentum to contribute.

Perform the lowering portion of the lift until the arm is fully extended.

Be sure to keep a flat back and lifted chest throughout the movement.

Related Exercises

• Strength Exercises
• Arms Exercises

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