Concentration exercises limit your range of movement to increase the effectiveness of the movement.

Muscle group: Biceps


Sit on the end of a flat bench with your feet flat and your legs spread live a V.

Grasp a dumbbell in your hand, palms facing up.

With your elbow pressed against your inner thigh just above your knee, curl the dumbbell up towards your chest.

Slowly return to the starting position.

Repeat and switch arms.


Keep all of your body still except the arm you are exercising.

All exercises