BENT-OVER DUMBBELL CONCENTRATION CURL

SETS 3 REPS 12 EACH SIDE

Get into a bent-over flye position but with only one dumbbell, and the other hand on your knee. Curl the dumbbell up towards the opposite shoulder, keeping your upper arm vertical. Squeeze the biceps hard at the top, then lower under control until your arm is straight. Perform 12 reps, then rest for 30 seconds and repeat with the other arm.