Dumbbell Curl -- Seated

 

Overview

Dumbbell curls performed while seated isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.

Description

  • Seated on the bench with your torso stabilized, hold the dumbbells down at your sides with palms forward.
  • Keep your chest up and your elbows braced at your sides at all time.
  • Bend your elbows and pull the dumbbells up toward the shoulders until your elbows can't bend any more.
  • Return slowly to the bottom position.

Mistakes

  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body
Muscle Groups
Biceps
Purposes
Biceps strength

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