Sit on an exercise bench or a chair with your knees slightly wider than shoulder-width apart and your feet flat on the floor. Grasp a dumbbell with your right hand, palm up, and rest your upper right arm against your inner right thigh. Now, placing your left hand on your left knee for support, curl the dumbbell up toward your shoulder, keeping your upper right arm and elbow tucked against your inner thigh at all times. Do 8 to 12 repetitions, then switch to the opposite side and repeat the exercise with your left arm.
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| Concentration Curl. ( Bicep Workout ) |
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