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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

Exercise Categories

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