Concentration Curl

Grab one dumbbell and sit down on a flat bench.

Open up your legs and let your tricep rest on the inside of your leg and let your arm hang straight down. Hold your opposite knee with your free hand for stability.

Curl the dumbbell towards your chest while keeping your palms facing upwards. Make sure to feel the contraction in your bicep before lowering the weight back to the start position. Repeat on the other side.

Exhale while curling the weight. Inhale on the way down.Although you are in a bent over position, keep your back straight and chest up when doing this exercise.

Triceps lifting off your inner thigh.Leaning back your torso to finish the rep.

We recommend using this exercise for hypertrophy purposesFor hypertrophy aim for 10-15 reps, 3-4 sets