Seated Dumbbell Curl overview
The Seated Dumbbell Curl is a classic bicep exercise that targets and isolates the muscles of the upper arm. Performing this exercise while seated helps minimize body sway and ensures strict form, allowing for better muscle engagement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Dumbbell Curl in your arm training routine.
The Seated Dumbbell Curl primarily targets the biceps.
Seated Dumbbell Curl – how to perform
- Step 1: Sit on a bench with your back straight and feet flat on the floor.
- Step 2: Hold a dumbbell in each hand, arms fully extended at your sides, palms facing forward.
- Step 3: Inhale and curl one dumbbell toward your shoulder, rotating your palm to face your shoulder at the top of the movement.
- Step 4: Keep your upper arm stationary and elbow close to your torso throughout the movement.
- Step 5: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
- Step 6: Exhale and lower the dumbbell back to the starting position, fully extending your arm.
- Step 7: Repeat the movement with the opposite arm.
Perform each repetition with controlled movements, focusing on the contraction of the biceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a stable seated position with your back straight.
- Keep your upper arms stationary to isolate the biceps.
- Control the descent and ascent of the dumbbells to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Alternating Seated Dumbbell Curl: Alternate between arms for a continuous and focused workout.
- Hammer Curl: Keep your palms facing inward throughout the movement for a variation in bicep activation.
- Seated Concentration Curl: Perform the curl with one arm at a time, focusing on each bicep individually.
- Seated Incline Dumbbell Curl: Perform the exercise on an incline bench for a variation in muscle engagement.