9) Concentration curls

This exercise aims for the biceps peak (especially on the outer area) It is one of the best exercises for biceps peak.
The subject sits on a horizontal bench with only one dumbbell in the hand he/she intends to work with. Leaning forward and positioning the elbow right in front of the knee (not leaning it against it) he/she starts curling the dumbbell up twisting the wrist during the lift until the palm ends up facing towards the front deltoid. There he/she should flex it a bit then lower the weight the same way it came up keeping it under control at al times.
Extra considerations: - the palm, at the top of the motion should face towards the delt not the pec.