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Dumbbell Concentration Curl
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Muscles trained: Biceps.

12

1. Sit on an exercise bench holding a dumbbell at arm’s length between your thighs. With the back of your working arm resting against your inner thigh on that same side, lean forward at the waist and brace yourself with your nonworking arm on your opposite thigh.

2. Hold this position as you curl the weight up as high as you can toward your chest. Pause, lower and repeat.
 

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