Biceps Exercises - Strength Exercises for the Biceps

By Paige Waehner, About.com Guide

Updated September 16, 2009

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Concentration curls, as the name implies, not only takes concentration to get your form right, it also seems to concentrate all your energy right into your bicep muscle. This is a great exercise to put at the end of your biceps workout to really get the blood to your muscles (or the 'pump').

1. Sit or kneel and hold a dumbbell in the right hand.
2. Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh.
3. Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder.
4. Lower all the way down (keep a very slight bend in the elbow to keep tension in the biceps) and repeat for 1-3 sets of 8-16 reps on each side.