Seated concentration curls
Sit on a bench with your legs apart, lean one hand on your knee, and pick up the dumbbell with the other hand. Let your arm hang down, lean over slightly so that the arm is straight from the shoulder down to the dumbbell.
Perform a curl as you would normally with the dumbbell, except curl the dumbbell into your shoulder rather than into your chest. When you get the dumbbell to the shoulder, really squeeze it in, so that you can feel the bicep muscle squeezing together. It also helps to twist the wrist outwards slightly as you do this to ensure the maximum effect from this static hold.
You may struggle to lift as much weight with the concentration curl as you can with other bicep exercises, but perservere with it as it can help to shape bulging biceps.
