Arms #1:  Concentration Curls

Muscles Worked: Biceps 

Sit on the edge of your bench. Grab a dumbbell in the right hand and allow the arm to hang straight down with the elbow against the inner thigh of your right leg, palm facing forward. 

 Incline your body slightly forward and rest your left hand on your right thigh [A].

Keeping your body motionless, take a full breath and while exhaling fully bend your arm and raise the dumbbell [B].

3 sets of 10 reps Concentration Curls:Estimated calories burned:  90-100  Average calories in the following:3 oz. pan fried beef liver:  185½ cup cooked Brussels sprouts:  301 tsp Worcestershire sauce:  5                          ½ cup mashed potatoes:  120

 

                A 

                                                                                                       B

B

Pause briefly then start the downward movement, turning your hand and arm to the starting position, inhaling during the movement. That’s one rep. Duplicate movement with your left arm.

Repetitions: 3 sets of 10 reps each side.