Overview: The concentration curls is a good arm exercise to isolate the biceps, brachialis, and brachioradialis by controling the range, speed and alignment of the movement.

Execution: Sit on a bench. Rest your elbow on your inside of your thigh. Hold the dumbbell with an underhand grip. Inhale and curl the dumbbell, exhaling and squeeze the bicept at the top of the movement. Return the bar to the starting position in a slow and controlled manner.