The concentration curl isolates the biceps, reducing the involvement of other muscles. This exercise focuses on deep muscle contraction, enhancing bicep peak and strength.

1. Sit on a bench with your legs spread, holding a dumbbell in one hand.
2. Rest your elbow on the inside of your thigh.
3. Curl the dumbbell towards your shoulder.
4. Slowly lower the dumbbell back to the starting position.