How to do dumbbell concentration curls

This exercise puts you in the classical "The Thinker" position. Do it enough and you'll be statuesque, too.
You Will Need
* A padded weight bench
* A dumbbell

WARNING: Always consult a physician before attempting any exercise program.

Step 1: Sit on bench & spread legs
Sit on the bench with your legs spread to at least 90 degrees.

Step 2: Grab dumbbell
Reach down and grab the dumbbell between your feet with your right hand using an underhand grip (palm facing out).

Step 3: Place arm against thigh
Sit up and place the back of your right upper arm against your right inner thigh.

Your arm should hang in a straight line from your shoulder.

Step 4: Lift dumbbell
Lift the dumbbell to the front of your shoulder being careful not to lean into the curl.

Step 5: Lower dumbbell
Lower the dumbbell until your arm is extended.

Step 6: Switch arms
Finish the number of reps you want with your right arm—then switch to your left.

Fact: Governor Schwarzenegger called concentration curls the single best exercise for maximizing the height of one’s biceps.