About Seated Dumbbell Curls:

In order to make good shape and size in biceps the Seated Dumbbell Curls going to be good start for beginner to make your core arm in shape and look good.

This exercise is simple and good for beginner but keep in mind every exercise will work if position and movement is correct, so before doing exercise make sure the movement is in good direction, otherwise working movement in wrong direction or position make your arm in pain and causes major injury. So let’s get start the some summary about this exercise.

Seated Dumbbell Curls is a very good variation of barbell curls but allows extra bicep contraction.

Purpose: To Build Overall Muscle Mass in the biceps and define them more. In Dumbbell Curls the natural full range of motion of biceps is enhanced and therefore it provides a better bicep contraction.

Execution Technique: This exercise is performed using a dumbbell in each hand.

Type: Strength

Main Muscle Worked: Biceps

Equipment: Dumbbells

Level: Beginner

Steps To Do:

1. Sit on a flat bench with a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso.
2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
5. Repeat for the recommended amount of repetitions.

How Many Reps:

1. First Set: 16 REPS

2. Second Set: 12 REPS

3. Third Set: 8 REPS

4. Forth Set: 6 REPS (If need)

Variations:

• There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

Points to remember:

• Remember exert while you exert.
• Keep a controlled motion and avoid jerky movements.
• Bending forward and leaning forward cuts the range of motion.