Seated Dumbbell Bicep Curls

How to Do:

1. Sit on a bench, hold the dumbbells the straight arms. The elbows should be at the body.
2. Fix your palms inward (parallel grip). This is the starting position.
3. Lock your arms. Lift the dumbbells while twisting them outward so that your wrists are in line with your shoulders. Move only your forearms.
4. Continue until full contraction, when the dumbbells are at shoulder level. Pause and squeeze your biceps as much as possible.
5. Slowly return the dumbbells to the starting position while inhaling. Remember to turn your palms so that at the bottom point so that the palms are facing each other.
6. Do the recommended number of repetitions.

Variation Exercises

• • Cable Curl
  • Incline Dumbbell Curl
  • Alternate Dumbbell Curl