1. Stand up with your feet shoulder-width apart and a dumbbell in one hand.
2. Bend forward slightly at the waist and place the opposite hand on your thigh for support.
3. With a firm grip on the dumbbell, allow the arm holding the weight to extend fully towards the floor.
4. Keep your upper arm stationary and perpendicular to the floor throughout the exercise.
5. Curl the dumbbell upward, focusing on contracting your biceps. Continue moving the weight until the dumbbell is at shoulder level.
6. Hold the top position for a moment, squeezing the bicep.
7. Slowly lower the dumbbell back to the starting position, maintaining full control of the movement.
8. Repeat for the desired number of reps before switching arms.
Ensure to keep your back straight and avoid using momentum to lift the weight. The concentration curl should be performed with a slow and controlled motion to maximize bicep engagement.
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