Concentric Dumbbell Curl

Sit on the edge of a bench with the elbow of the working arm resting on the inside of your thigh, just above your knee. You may wish to use your other hand as a support to fix the weighted arm in place, or rest it on the other leg to prevent your body from travelling forward.

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Smoothly curl your arm, taking your hand up towards your shoulder whilst avoiding any body movement.

You can adopt a number of hand positions, normal (palm facing up), hammer action (thumb on top, palm facing inwards) reverse (palm facing down), whilst lifting in a direct line, hand towards the same shoulder, or you may decide to bring your arm across your midline towards the same shoulder.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.