Bodyweight Seated Single-Arm Concentration Curl

Positioning:

1. Sit on the edge of a bench or chair with your feet flat on the floor about shoulder-width apart.

2. Lean slightly forward, keeping your back straight and looking ahead.

3. Place your right elbow against the inside of your right thigh, letting your arm hang down. This is your starting position.

4. Keep your left hand on your left thigh for balance.

Movement:

1. From the starting position, curl your right forearm upward by bending at the elbow while keeping your upper arm stationary against your thigh.

2. Raise the weight (your arm) until your hand is near your shoulder but do not overly extend your wrist.

3. Squeeze the bicep at the top of the movement for a moment.

4. Slowly lower your arm back to the starting position, controlling the movement to avoid rapid descent.

5. Complete the recommended number of repetitions, then switch to your left arm.

Repetitions:

• Aim for 8-12 repetitions for each arm. Take a rest in between sets as needed.

Tips:

• Ensure that your movements are controlled and deliberate to maximize muscle engagement.

• Breathe out as you lift your arm and breathe in as you lower it.

• Avoid using momentum; focus on using your bicep to lift the weight.

• Keep your posture upright and avoid leaning back.