Dumbbell Seated Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
2. Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating both wrists until your palms face the shoulders.
3. Squeeze your biceps at the peak of the movement and hold for a second.
4. Slowly lower the dumbbells back to the starting position. Repeat for the desired repetitions.

Form tips

• Avoid swinging your arms or using momentum; focus on controlled, slow movements.
• Exhale as you curl the dumbbells up and inhale as you lower them.
• Concentrate on using your biceps to lift the weights, minimizing shoulder involvement.