arms outer biceps
Concentration curls are a great exercise for building and shaping the biceps muscles. To perform this exercise, sit on a bench or chair with your legs spread apart and hold a dumbbell with an underhand grip in one hand. Place your elbow of the arm holding the weight against the inner thigh of the same side leg, letting the arm hang down towards the floor. Curl the weight up towards your shoulder, keeping your elbow still against your thigh, and squeeze your biceps at the top of the movement. Slowly lower the dumbbell back down to the starting position and repeat for the desired number of reps before switching sides. Concentration curls are a great isolation exercise as they really help you focus on contracting the biceps muscles. This exercise is perfect for those who want to build bigger and more defined biceps, or as part of an overall arm workout routine. It is also a useful exercise for those who may have an injury, as it is easy to execute with good form.