7 Concentration curl
We can make concentration curls target the long head more by focusing on turning your hand over as you curl up.
Step 1
Start by sitting on a flat bench with your legs wide and a dumbbell on the ground in between your feet.
Pick up the dumbbell and pin the area right above your elbow against your inner thigh.
Put your other hand on your other knee for support and this will be your starting position with your arm hanging straight down and your palm facing up.
Step 2
From there, curl straight up leading with your pinky until the dumbbell is almost touching your chest.
Step 3
Lower back down keeping the hand in that same supinated position, all the way through.
Then repeat for reps.
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