Movement overview

The Seated Dumbbell Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an underhand grip.
2. Keep your back straight and your elbows close to your torso.
3. Start with your arms fully extended and palms facing forward.
4. Exhale as you curl the weights up towards your shoulders by bending your elbows.
5. Pause at the top of the movement, ensuring maximum contraction of the biceps.
6. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout.
7. Repeat for the desired number of repetitions.

Technical tips

• Focus on keeping your elbows stationary to maximize bicep engagement.
• Avoid using momentum; perform the movement slowly and with control.
• Ensure a full range of motion by fully extending and contracting your arms.
• Keep your wrists straight to avoid unnecessary strain.
• Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
• Maintain a neutral spine and avoid leaning back during the curl.