How to Do Dumbbell Concentration Curls

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This exercise puts you in the classical "The Thinker" position. Do it enough and you'll be statuesque, too.

Warning
Always consult a physician before attempting any exercise program.

Step 1: Sit on bench & spread legs
Sit on the bench with your legs spread to at least 90 degrees.

Step 2: Grab dumbbell
Reach down and grab the dumbbell between your feet with your right hand using an underhand grip (palm facing out).

Step 3: Place arm against thigh
Sit up and place the back of your right upper arm against your right inner thigh.

Tip
Your arm should hang in a straight line from your shoulder.

Step 4: Lift dumbbell
Lift the dumbbell to the front of your shoulder being careful not to lean into the curl.

Step 5: Lower dumbbell
Lower the dumbbell until your arm is extended.

Step 6: Switch arms
Finish the number of reps you want with your right arm—then switch to your left.

Did You Know?
Governor Schwarzenegger called concentration curls the single best exercise for maximizing the height of one's biceps.