Concentration exercises limit your range of movement to increase the effectiveness of the movement.
- Sit on the end of a flat bench with your feet flat and your legs spread apart.
- Grasp a dumbbell in your hand, palms facing up.
- With your elbow pressed against your inner thigh, curl the dumbbell up towards your chest.
- Slowly return to the starting position.
- Repeat and switch arms.
Note: Keep all of your body still except the arm you are exercising.
Exercise images by Everkinetic.