Dumbbell Concentration Curls

This biceps exercise is great for creating maximum height in the biceps and specifically targets the outside of the biceps muscles.

This exercise can be done seated or standing. I find that the standing variation is a little more difficult to do and feel the exercise working. The exercise is demonstrated in the video below.

Instructions

1. Sit on a bench or chair with the feet wide apart
   
   
2. Lean forwards from the hips, keeping the back straight and place one elbow against the top of the same thigh
   
   
3. Start with the elbow straight and palm facing up
   
   
4. Bend the elbow, raising the weight up until it is almost level with the shoulder
   
   
5. Slowly return the hand back to the starting position

At the top of the curl the biceps are taking the full stress of the weight. Don't curl the weight to the chest, it should be curled to the shoulder to get the full benefit of this exercise. Personally i like to do these at the end of my biceps work to really polish off the biceps and get an awesome pump.

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