strength / isolation
Get Started With Concentration Curl
Start by sitting on a bench with your feet flat on the ground and your legs spread apart.
Make sure your back is straight and your head is up.
Take a dumbbell in one hand and place the back of your elbow against the inside of your knee.
Slowly curl the weight up towards your shoulder and squeeze the bicep at the top.
Slowly lower the weight back down and repeat for the desired number of reps.
Switch arms and repeat the same steps on the other side.