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').
- Sit or kneel and hold a dumbbell in the right hand.
- Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh.
- Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder.
- 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.