Seated Concentrated Curls

Sit on a flat bench. Place a dumbbell in front of you. The legs are spread as shown in the picture. Grab a dumbbell with your right hand. Rest your right elbow on the top of your thigh. Rotate your wrist so that your palm is facing away from your hip. Tip: arm straight, dumbbell above the floor. This will be your starting position. Keep your shoulder still. As you exhale, bend your arm for biceps. Only the forearm works. Keep moving until the bicep is fully contracted and the dumbbell is at shoulder level. Tip: at the peak of the movement, the little finger should be higher than the thumb. This will provide the "peak of the biceps". Hold this position by tensing your muscles. As you inhale, slowly lower the dumbbell, returning your arm to its original position. Caution: Avoid swinging your arm. Perform the desired number of repetitions, then repeat the exercise with your left hand. Variations: You can do this exercise while standing, leaning over slightly with your arms out in front of you. In this case, you are not using your leg for support, so you will have to apply more force to keep your shoulder stationary. This version of the exercise is complicated and is not recommended for people with a weak lower back.