Concentration Curls: Seated

Sit down on flat bench with dumbbell in between your legs. Place the back of your right upper arm on the top of your inner right thigh. Use your right arm to grab dumbbell with a neutral-grip. Keeping upper arm still, exhale while curling the weight upward until biceps are fully contracted and dumbbells are at knee level. Pause and then slowly return to starting position. Repeat for all reps then switch arms and repeat.

Your arm should be extended and the dumbbell should be above the floor. Avoid swinging motions at any time.