Concentration Curl


Grasp a dumbell in your right hand and sit on a bench with your feet about twenty four inches apart. Position the dumbell in front of you hanging at arms length between your legs with a palms up grip. Bend slightly at the waist and place your left knee to help support your upper body. Rest your upper right arm against your inner right thigh about four inches above your knee. Inhale and curl the dumbell in a semicircular motion by bending your arm at the elbow and keeping your upper arm vertical with the floor. Continue the curl until your bicep and forearm are touching. At the top position the dumbell should be at shoulder height. Return to starting position using a similar motion and exhale. Do the prescribed number of repetitions with your right arm and then change positions doing the same number of repetitions with your left arm.

 

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