Dumbbell Concentration Curl

A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Sit on the edge of a bench with your feet planted wide and a dumbbell in one hand.
Lean forward slightly and brace the back of your working arm against the inside of your thigh.
Let the dumbbell hang at full arm extension with the palm facing the opposite leg.
Curl the dumbbell up toward your shoulder by bending only at the elbow, keeping the upper arm pinned.
Squeeze the biceps hard at the top with the dumbbell close to your shoulder for a one-second hold.
Lower the dumbbell slowly to full extension over 2 to 3 seconds, then repeat before switching arms.

Log your sets. After a few weeks you will see whether it is moving. Free.