The 20-Minute Workout
Six exercises scientifically proven to get you strong and fit―fast.
Best Move for Your Biceps: The Concentration CurlWhy it works: This exercise isolates the muscle. Use the two variations on hand position to strengthen the entire upper arm.
How to do it:
1. Sit in a chair with your legs open wide. Hold a five- to eight-pound dumbbell in your right hand, resting your elbow on your right inner thigh, with your forearm hanging down.
2. Bend your elbow and bring your hand up toward your shoulder for a count of two. Be sure to keep your elbow against your thigh. Lower your hand to the start position for two; repeat eight times.
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