Here is a dumbbell exercise that works the biceps and brachialis muscles of the upper arm. It's called the dumbbell concentration curl.

The person responsible to making the dumbbell concentration curl popular is none other than Arnold Schwarzeneggar. This exercise will result in toning and giving a nice roundness to the biceps.

Here's how to go about it:

Firstly, sit yourself on a chair or on a bench. Next, place your feet comfortably slightly wider than your shoulder line, with your lower legs and feet on a slightly outward angle.

Grip a dumbbell on one hand and have your arm hanging down in between your legs next to the tight with the same side leg of which you are holding your dumbbell.

At your waist, bend over while maintaining your back and spine and straight as possible. Brace the rear of your upper arm against and inside of your thigh, while maintaining the level above the knee while gripping the dumbbell in the lowered position.

Breathe a full breath and tighten your abdominal muscles. Take note to breathe out on exertion. Next curl the dumbbell upwards and then squeeze.

Lower the dumbbell again slowly. While the weight is being lowered, control the weight. Also ensure that that the rear of your upper arm is steadfastly braced against your thigh. Repeat again the whole process.

Be careful not to use your knees to leverage them for the curl. By doing so, it is defeating all purpose and is not as effective as it suppose to be. Many people tend to make this mistake by resting their elbows on the knees to leverage it.

The second mistake to avoid is to swing the dumbbell. Some people tend to use too much weight that they can handle. Thus, they cheat by swinging the dumbbell to gain momentum. This mistake again reduces the effectiveness of this exercise by reducing the tension of the biceps.

About the author:
Jerold Smith is a successful body builder. He has tested different muscle building methods, routines and nutrition from years of training and knows what works on how to build and gain muscle fast.

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