CONCENTRATION CURL

1. Sit down on a flat bench with one dumbbell in front of you between your legs . Your legs should be spread with your knees bent and feet on the floor .

2. Use your right arm to pick the dumbbell up . Place the back of your right upper arm on the top of your inner right thigh . Rotate the palm of your hard until it is facing forward away from your thigh . This will be your starting position .

3. While holding the upper arm stationary , curl the weights forward while contracting the biceps as you breathe out . Only the forearms should move . Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level .

NOTE:- At the top of the movement make sure that the little finger of your arm is higher than your thumb . This guarantees a good contraction . Hold the contracted position for a second as you squeeze the biceps .

4. Slowly begin to bring the dumbbells back to starting position as your breathe in .

PRECAUTION:- Avoid swinging motions at any time .

5. Repeat for the recommended number of repetitions . Then repeat the movement with the left arm .