6 Effective Bicep Exercises With Dumbbells

Exercise #6

Seated Concentration Curls

Instructions:

Step 1: Sit down on a chair, hold a dumbbell in your left hand and extend it between your legs.

Step 2: The back of your engaged arm must be placed firmly on your left inner thigh. Your palms must face forward. Extend your left arm.

Step 3: Keep your upper arm fixed and curl the dumbbell to bring it to your shoulders. Note that the back of your left arm is glued to the thigh.

Step 4: Slowly, get back to the initial position and repeat.

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Do 2 sets of 12 reps each, while alternating the sides after each set.