Biceps Curl (Dumbbell Single Arm Concentration)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting position: 1. Sit on a bench with your legs fairly wide apart. 2. Hold a dumbbell with one hand and brace that arm against the inside  of the same thigh. 3. Your arm should be full extended and your palm should be facing the  opposite thigh. The Movement: 1. Slowly curl the dumbbell up in a smooth arc towards your shoulder. 2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the dumbbell back to the starting  position. Tips: • Make sure you curl the dumbbell to you shoulder and do not move  your shoulder t the dumbbell. Keep your shoulder bad and relaxed. • Do not lean backwards. • Keep your upper arm fixed. • Make sure you fully straighten your arm when you lower the  dumbbells; do not shorten the downwards phase.
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