Arms
Concentrated Dumbbell
Sit on a bench with legs apart and hold a dumbbell in one hand. Rest elbow against inner thigh.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Biceps Brachii
Secondary muscles
- Brachialis
- Forearm Flexors
Target muscles
- arms
How to perform
- 1
Sit on a bench with legs apart and hold a dumbbell in one hand.
- 2
Rest elbow against inner thigh.
- 3
Curl dumbbell upward toward shoulder.
- 4
Squeeze biceps at top.
- 5
Lower slowly and repeat before switching arms.
Safety & form
Train smart. Read these notes before adding heavy load.
