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Concentration Curls Instructions Sit down on a flat bench with one dumbbell in front of you between your legs. Use your right arm to pick the dumbbell up. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Slowly begin to bring the dumbbells back to starting position as your breathe in.

a bicep curl works the muscles in the front of the arm. How do you do a Bicep Curl? Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine.