Very Hard Bicep Concentration Curls on an Incline Bench - A Real Killer

Stickman Bodybuilder is demonstrating a rather hard difficult of doing concentration bicep curls. It's a very simple way of isolating your bicep because in this position you are forced to use your bicep only - it's a bicep exercise that is very difficult to 'cheat' at.

Set an incline bench at an angle of say 60 degrees (depends on your height as you need to comfortably hang your arms over the top). Grasping a dumbbell (probably lighter then you think if you haven't tried this exercise before), lean your body on the incline bench's back with your legs spread either side to steady yourself (almost straddling the bench). With this exercise you work one arm at a time. Drop the arm with the dumbbell over the top of the bench and tuck your resting arm's wrist under your 'dropped' arm's armpit (your hand should pop out the other side). Your resting arm's elbow should be almost hanging off the edge of the bench. The resting arm has two purposes; 1) provide support and steady your exercising arm, 2) ensure the exercising bicep is completely isolated.

Start with the dumbbell at position (1) - Note, your arm is not completely straight as this would put a lot of strain on your elbow, especially bad if you are using a heavier dumbbell. Because of your position, you bicep is well stretched. Now raise the bicep to position (2) as you would in any other curl. Don't forget to squeeze your bicep at the top of the motion before returning to position (1) in a slow controlled motion (work the negative!!!). Switch arms and repeat.

By the time you get to the 3rd set, providing you've been squeezing and working the negative, your biceps should be on fire. One advantage with this exercise is you can use your resting arm to help lift those last two reps if you don't have a spotter (you do lose a little stability and isolation though).