5 Effective Bicep Exercises At Home To Develop Strong Arms

#4 Concentration Curls

The concentration curl is a unique exercise because no movement is similar to it. Research has shown that if it is performed accurately, then you can achieve an exercise efficiency of around 97% for your biceps.

Instructions:

Step 1: Sit on a flat bench with legs spread, knees bent and feet flat on the floor with a dumbbell between your legs.

Step 2: Use either hand to pick the dumbbell up and hold with an underhand grip. Place the back of the upper arm on the top of your inner thigh on the same side. Your palm should be facing away from the thigh.

Step 3: Now keep your arms extended and curl the dumbbell up to make a smooth arc by contracting your biceps and exhaling. Hold for a second at shoulder level.

Step 4: Return to the starting position in a controlled way inhaling without swinging the arm. Use alternate arms to perform this.

Tip: Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.

Next Up: Standing Dumbbell Curls