Concentration Curl

As the name of this exercise implies, the concentration curl is all about mental effort as it is muscle effort. To really get the most from this exercise, you really have to contract your biceps throughout the entire range of motion. 
The amount of weight used is not as important as concentrating on moving the weight from the starting postition to the ending position. It is very important that you come down nice and slow on the descending phase of the movement (coming down). This is an isolation exercise that can be done standing up or on a bench. I personally prefer a bench but it's all about personal preference.

Position

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor.

Execution

1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it’s flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.