Concentration Curls

Seated single-arm bicep curl

Difficulty

Beginner

Primary muscles

Biceps

Secondary muscles

Forearms

Equipment

Dumbbells

Sides

One side at a time

How to do it

Sit on a bench with legs spread. Hold a dumbbell in one hand and brace your elbow against your inner thigh. Curl the weight up toward your shoulder with strict form. This isolates the bicep