Concentration Curls

Description

Sit on a bench, lean forward, and brace the back of your upper arm against your inner thigh. Curl the dumbbell up, squeezing the biceps hard at the top, then lower slowly. This exercise completely isolates the biceps and allows you to focus intensely on the contraction. Arnold used concentration curls extensively to develop his famous biceps peak. The key is the mental focus—really concentrate on squeezing the muscle at the top of each rep.