The Benefits - To work the biceps peak.  Seated concentration curls, aka arnold curls are very similar to standing concentration curls, but as you curl the weight up, you’re going to have a better support letting your working arm lean against inner thigh.

Execution - Sit on a bench and keep your knees spreaded widen open to have a space to curl the weight. Support your working arm with your inner thigh and keep the resting arm on the other thigh. Curl the weight all the way up and squeeze hard on the top of the movement. As you curl the weight up, make sure that you keep your body steady. Lower the weight back all the way down and at the same time resist the movement.

Tips - You can assist the weight up with your other arm when you can’t perform any more reps. Seated concentration curls  are very strict movement to your biceps and should be performed in a strict manner using only as much weights as you can handle without cheating with you body.