The concentration curl can be an essential addition to your training routine to help build big arms and make your biceps pop, but are you sure you're even doing the exercise correctly?

For this movement, you shouldn't settle for anything other than perfect form—especially because it's such a killer exercise for a key muscle. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab a dumbbells, plop down on the bench, and get pumping on those curls, take note that it's extremely important to pay attention the movement here. Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how common it is for guys to get lazy with the position, especially in regard to elbow placement. Let's break down everything you need to know.