Seated Dumbbell Concentration Curl

Grab a dumbbell with your right hand and sit on the bench, leaning forward slightly with your legs spread out to the sides. Rest the back of your weighted arm on the inside of your thigh. Hold the dumbbell with an underhand grip and let it hang straight down. Rest your other hand or forearm on your other thigh.

Curl the dumbbell up toward your face without shifting your upper arm, lifting your torso, or curling your wrist.

Lower the dumbbell straight down to the starting position. Repeat the exercise according to the training plan, then switch sides and repeat again with the other arm.