Concentration Curls with Dumbell

Concentration exercises limit your range of movement to increase the effectiveness of the movement.


  1. Sit on the end of a flat bench with your feet flat and your legs spread apart.
  2. Grasp a dumbbell in your hand, palms facing up.
  3. With your elbow pressed against your inner thigh, curl the dumbbell up towards your chest.
  4. Slowly return to the starting position.
  5. Repeat and switch arms.

Note: Keep all of your body still except the arm you are exercising.

Exercise images by Everkinetic.