Concentrated biceps curl

The concentrated biceps curl is a fantastic exercise to work the biceps in an intense and exclusive way.

Take a dumbbell and sit on the edge of a bench, placing your feet a little farther apart than shoulder distance.

Place the back of the arm with the dumbbell on the inside of the thigh, then rest the other hand on the other knee and raise the dumbbell without separating the arm from the thigh, with a path from the foot to the opposite knee.