Concentration Curls

1. Sit, with your arm braced against the inside of your thigh.

2. Slowly curl your lower arm up towards your chest, but keep your upper arm stationary, tucked in against your inner thigh. Feel the movement throughout the entire range of motion.

3. Hold and squeeze the contraction as hard as possible for a full two seconds then lower slowly.

The Work-Out: Do 2-3 sets of 8-12 repetitions for each arm.