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Dumbbell One Arm Concetration Curl

Performing the: A Step-by-Step Tutorial Dumbbell One Arm Concetration Curl

Place the back of your right upper arm on the inner right thigh to stabilize it and keep your palm facing forward.
Slowly curl the dumbbell up towards your shoulder, keeping your elbow stationary and only moving your forearm, while exhaling.
Pause at the top of the movement, contracting your bicep, and hold for a second.
Gradually lower the dumbbell back to the starting position, inhaling as you do so, then repeat the movement for the desired number of repetitions before switching to the left arm.