Description

The dumbbell seated curl is a biceps-focused exercise that targets the front of your upper arms.

Starting Position

Sit on a bench with your back straight, feet flat on the floor, and hold a dumbbell in each hand with palms facing up.

Technical Execution

Slowly curl the dumbbells upwards towards your shoulders, keeping your elbows close to your sides. Squeeze your biceps at the top of the movement before lowering the weights back down with control.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and curling the weights all the way up towards your shoulders.

Variations

You can perform this exercise standing or with a barbell instead of dumbbells to target your biceps from different angles.

Common Mistakes

Common mistakes include using momentum to lift the weights, arching your back, and not fully extending your arms at the bottom of the movement.

Practical Advice

To perform this exercise effectively, focus on keeping your elbows stationary and engaging your biceps throughout the movement.

Additional Notes

It's important to select an appropriate weight that allows you to perform the exercise with proper form and control.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms