The Benefits - Concentration curls develop the peak of the bicep muscle. This is an extremely strict biceps exercise to create a maximum height especially to the outside of the biceps.

Exucution - Lean slightly forward and take a dumbbell in one hand. With an other hand, take a hold of something or let the dumbbell just rest on your knee to stabilize yourself. Curl the weight up, until it reach your chin and keep your elbow stable. When you lift the weight up, twist the wrist to make a certain contration to the biceps. Lower the weight slowly, resisting it all the way down to it’s full extension.

Tips - You can perform concentration dumbbell curls also in a sitting position which is more controlled movement. You’re going to isolate the biceps, so keep your elbow stable and lift the weight through a full range of motion. Don’t curl the weight to the chest. Curl the weight as high as you can feel your biceps fully contracted. Don’t drop the weight. Resist it all the way down, that’s the most efficient point of the movement.