7. Concentration Curls
What it works: biceps
How to do it: Sit on a flat bench. Spread your legs wide and plant your feet. Take a dumbbell in your right hand, placing your elbow in the crease of your upper right thigh. Your palm should be facing out, away from your body. Rest your left arm in front of your left leg—not on top of it—so your triceps muscle is touching your inner thigh. Extend your working arm fully, then curl the dumbbell up. Complete reps on one side, then switch.
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