biceps leg concentration curl

Instructions

1. 1

   Step 1: Sit on a bench with your legs spread apart and your feet flat on the ground.

2. 2

   Step 2: Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.

3. 3

   Step 3: With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.

4. 4

   Step 4: Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch arms.