Biceps exercise

Dumbbell Concentration Curl

Seated single-arm curl with your elbow resting on your thigh, for maximum biceps focus.

How to do the Dumbbell Concentration Curl

4 steps, in the order you do them.

Sit on a bench with your legs apart and rest the back of your arm against the inside of your thigh.
Start with your arm extended and the dumbbell close to the floor.
Bend your elbow, bringing the dumbbell toward your shoulder without moving your arm off your thigh.
Squeeze at the top and lower slowly. Finish your reps and switch arms.

What goes wrong most often when you do the Dumbbell Concentration Curl, and how to fix it.

Your arm rests on your knee instead of against the inside of your thigh.
Rest the back of your upper arm, near the elbow, against the inside of your thigh.
Your shoulder and torso rise to finish the lift.
Keep your torso leaned over and still. The dumbbell rises only because your elbow bends.
The dumbbell doesn't go all the way down to straighten your arm and the range of motion is short.
Lower until your arm is extended and the dumbbell is near the floor before the next rep.