Seated Dumbbell Concentration Curls 

Starting Position 
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.  

Action 
INHALE: Curl the dumbbell to your shoulder, keeping upper body still.  

EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked. 

Special Instructions 
This is a great exercise if you have trouble keeping proper form on seated or standing curls.  

Muscles Worked: Biceps