5 Explosive Upper Body Workout With Dumbbells - Arms, Back and Chest

#4 Concentration Curls

The concentration curl is the go-to exercise for anyone who is looking to build bigger and muscular biceps. Moreover, the unique motion of the workout also activates the wrists and the forearms.

Instructions:

Step 1: Sit on a flat bench and plant your feet firmly on the floor. Hold the dumbbell with your left hand and position it between your legs. In this position, the arm must be in a fully extended position.

Step 2: With a stationary upper arm, curl the dumbbell towards the ceiling until the dumbbells are almost in line with the shoulders.

Step 3: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of times. Repeat the same motion using the other hand to train the other set of biceps.

Important tip: For maximum efficiency, do not sway your body while performing the concentration curls.

Next up: Shoulder Shrugs