The barbell concentration curl is a great exercise for isolating the biceps. Grab a flat bench and sit the barbell you want to use at one end (you can also use an EZ bar).

Sit on the end of the bench with your feet slightly wider than should width apart.

Grasp the barbell with an underhand grip (palms facing up), with your hands about 6-8 inches apart.

Lean forward until your upper arms are touching the inside of your thighs.

Use your thighs to hold your arms in position throughout the exercise.

Keeping your head up, eyes facing forwards, slowly curl the barbell up as far as possible.

Squeeze the biceps, and then slowly lower the bar back to the starting position.

Repeat for desired reps.

ConcentrationCurl Tips:

Push in with your thighs throughout the set to help secure your upper arms in place.

You should bend at the elbows only.The rest of the body should be fixed for the whole set.

This is an isolation exercise, so the emphasis is not on how much weight you lift but how you work the muscle.

Keep it slow and controlled, and squeeze your biceps hard at the top of the movement for the best results.