Intermediate
Seated Dumbbell Biceps Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Seated Dumbbell Biceps Curl is more effective at isolating and targeting the biceps. The bicep muscle works in tandem with deltoids, lats, traps, and triceps in shoulder and elbow functions.
Exercise Instructions
-
Step 1
Sit on a flat bench and hold a dumbbell in each hand at arm's length. The elbows should be close to the body. Turn your palms, so they are facing your body. This will be your starting position. -
Step 2
Keeping your arm still, bend the weight and begin twisting your wrists as the dumbbells pass your hips so your palms are facing forward at the end of the movement. Make sure you contract your biceps as you exhale and make sure only your forearms move. Keep moving until your biceps are fully engaged, and the dumbbells are at shoulder height. Hold the contracted position for a second, tensing your biceps. -
Step 3
Slowly begin returning the dumbbells to the starting position, inhaling and rotating your wrists back into a neutral grip. -
Step 4
Repeat for the recommended number of repetitions.
Muscle Groups
Seated Dumbbell Biceps Curl targets Biceps, Forearms as seen below.
Exercise Tips
- Keep your elbows pressed to the sides.
- Focus on just letting your forearms move.
- Keep the reps slow and control the weight throughout the set - don't drop the weight too fast.
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